Peak Performance

Eat to CompetePart 1

Gale Welter, MS, RD, CSCSNutrition 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 HydrationEat to Compete Fundamentals

• Four categories

–1. Hydration – Fluids– 2. Quantity– 3. Quality– 4. Timing

1. Hydration1. Hydration

Drink fluids throughout

the day

Physical fatigue

Mental fatigue

Cramping

Slower recovery

Drink as much as possible during

exercise with the goal of trying to replace all sweat

loss.

Sweat =Sweat = DehyDehydration = Fatiguedration = Fatigue

Even Low Levels of Dehydration Even Low Levels of Dehydration Impairs Exercise PerformanceImpairs 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

Reduction in stroke volumeReduced skin blood flow

Increased core body temperature

Fluid Guidelines

6 - 12 ounces every

15 - 20 min

During ExerciseDuring Exercise

Within 2 hrs Within 2 hrs Before ExerciseBefore Exercise

14 - 22 14 - 22 ounces ounces

cool cool fluidfluid

American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000

Within 10-20 min Within 10-20 min Before ExerciseBefore Exercise

7 - 10 7 - 10 ounces ounces

cool cool fluidfluid

Current Fluid Replacement Guidelines

16 to 24 ounces

per pound weight

loss

After After ExerciseExercise

American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000

Before: 145 lbs

After: 143 lbs

Loss = 2 lbsLoss = 2 lbs

Practical Application

Casa et al., J Athletic Training 35, 2000

• 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

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 HydrationEat to Compete Fundamentals

• Four categories– 1. Hydration – Fluids

–2. Quantity–3. Quality– 4. Timing

Quantity

CALORIE NeedsCALORIE Needs

Carbohydrate, Protein & Fat Goals

Estimating How Many Calories You Need

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+

Multiply your weight by the activity factor for your current level of

training and conditioning

*Some smaller/leaner athletes in “skill” sports like gymnastics and diving may not need this many calories

ATP Production

FATTY ACIDS

AMINO ACIDS GLUCOSE

Aerobic(with oxygen)

Anaerobic(without oxygen)

Cell Membrane

Lots of ATP

Some ATP

Inside Cell

Glucose

Fatty Acids

Amino Acids

High Intensity Activity Low Intensity Activity

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(in relation to exercise)

Carbohydrate

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

PROTEINPROTEIN

Major Roles of ProteinTissue 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

11

0

10+

28

1

8

8

6

28

6

2

1

Total grams Protein (calories) 109 (1925)Source: exchange system estimates

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

18

2

10+

56

2

16

8

12

42

12

4

4

Total grams Protein (calories) 186 (3400)Source: exchange system estimates

How Much Protein Do YouNeed 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 HydrationEat to Compete Fundamentals

• Four categories– 1. Hydration – Fluids– 2. Quantity– 3. Quality

–4. Timing

Timing is to successThis 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 IntakeSummary

Time Carb and Protein (g)/ # BW1 to 4 hours before exercise 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 CompetePart 2

Gale Welter, MS, RD, CSCSNutrition 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 – FundamentalsPractical applications

• 4. Timing– 1. Hydration – Fluids

– 2. Quantity

– 3. Quality

Timing is to successThis 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

6 - 12 ounces every

15 - 20 min

During ExerciseDuring Exercise

Within 2 hrs Within 2 hrs Before ExerciseBefore Exercise

14 - 22 14 - 22 ounces ounces

cool cool fluidfluid

American College Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000

Within 10-20 min Within 10-20 min Before ExerciseBefore Exercise

7 - 10 7 - 10 ounces ounces

cool cool fluidfluid

Current Fluid Replacement Guidelines

16 to 24 ounces

per pound weight

loss

After After ExerciseExercise

American College of Sports Medicine, American Dietitian Association, Dietitians of Canada, 2000

Before: 145 lbs

After: 143 lbs

Loss = 2 lbsLoss = 2 lbs

Practical Application

Casa et al., J Athletic Training 35, 2000

• 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

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 IntakeSummary

Time Carb and Protein(g)/ # BW Fluids1 to 4 hours

before exercise

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

6-12 oz

every 15 to 20 minutes

Within 30 minutes

after exercise

0.7g carbohydrate with protein (as part of daily goal, usually 10-40 g depending on overall needs)

Replenish losses, 3C fluid for every pound of Body Weight lost during exercise.

Continue rehydrating for clear, pale urine

Within 2 hrs

after exercise

0.5 – 0.7 g carbohydrate and protein (usually 30+ g as part of a meal)

Bottom Line: Eat and drink throughout the day

Eat to Compete – FundamentalsPractical applications

• 4. Timing– 1. Hydration – Fluids

– 2. Quantity

– 3. Quality

Example CHO Snacksto 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 Fruit Milk & Milk

Products

• 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

• Apple

• Apricot

• Banana

• Fig

• Fruit Juice

• Peach

• Raisin

• Pear

• Grapes

• 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 ChoicesEating 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

MODERATIMODERATIONON

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!

Have a GREAT year……Go Wildcats!

Be the best you can be

Drink and Eat to Compete

End of Part 2