Nutrition for Athletesaidsrideforlife.org/admin/resources/nutrition101askadietitian.pdfCarbohydrate...
43
Transcript of Nutrition for Athletesaidsrideforlife.org/admin/resources/nutrition101askadietitian.pdfCarbohydrate...
Agenda
• Introductions
• General Nutrition
• Supplements
• Hydration/Alcohol
• General Recommendations
Food For Fuel
• Kathryn “Kate” Hoy
– MFN, RD, CDN
– USAT, USAC, ACSM
• Who I’ve worked with…
• Who I work with now…
• Why should you care…
General Nutrition
• Macronutrients
– Carbohydrate
– Protein
– Fat
• Micronutrients
– Vitamins
– Minerals
• Water
Background • Genetics & Nutrigenomics
– Hard vs. Easy Gainer
• Predetermined genetic weight (Leibel, Rosenbaum & Hirsch 1995)
– Examine your genetic profile
– Environmental profile
Key Principles
• Energy Intake = Energy Output
• Consistency & Volume
• Mindful Eating
– Behavioral economics
– Complementary foods
Energy From Food
• Muscles & Nutrients
– Type l, Type lla, Type llb
• Type llb = phosphagen system reliant
• Phosphocreatine
• Storage & Use
– Glycogen
– Fat Mass
– Musculature
Macronutrient Breakdown
• Energy Availability
– BMR Quick Take
• ~31.2 x Wt (kg)
• Average male has 1800kcal stored
Nutrient Ideal Current
Carbohydrate ~55% 42%
Protein ~20% 17%
Fat ~25% 40% Short, SH et al., Hickson JF et al.
Carbohydrate • Quick Release Energy
– Ability to sustain mod-heavy exercise relies on initial content of skeletal muscle glycogen
– Depletion of muscle glycogen is single most consistently observed factor that contributes to fatigue
• Primary fuel • Bread, pasta, fruit, some
dairy and vegetables • Make half your grains
“whole” i.e. – whole wheat, oat, quinoa, barley, corn
Smart Calories - Carbs
• Whole grains – hearty breads & dense breads (multi-grain, pumpernickel, egg etc.)
• Fewer “watery” fruits & veg. unless in combination w/other foods
• Use milk as a base
Smart Carbs - Grains
What counts as an ounce equivalent of grains?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can
be considered as 1 ounce equivalent from the Grains Group.
Smart Carbs - Fruit
What counts as a cup of Fruit? In general, 1 cup of fruit or 100% fruit
juice, or ½ cup of dried fruit can be considered as 1 cup from the Fruit
Group. The following specific amounts count as 1 cup of fruit (in
some cases equivalents for ½ cup are also shown) towards your daily
recommended intake
Smart Carbs – Dairy
What counts as an cup in the Dairy group?
In general, 1 cup of milk or yogurt, 1 ½ ounces of natural
cheese, or 2 ounces of processed cheese can be considered as 1
cup from the Dairy Group. Additionally, 1 cup of soymilk counts as 1 cup in the Dairy
Group.
Protein
• Last Resort Energy
• Building Block for Life
• Lean meats, nuts & seeds, beans & legumes, eggs, soy, some dairy
• Look for lean meats (80% lean or better), plant-based protein included 1xday
Smart Calories – Protein
• Good Options: lean cuts of beef/pork, chicken and fish, nuts, dairy (milk, cheese, yogurt), beans
• Complete proteins: mac & cheese, beans & rice, grilled cheese
Protein Options
What counts as an ounce equivalent in the Protein group?
In general, 1 ounce of meat, poultry or fish, ¼
cup cooked beans, 1 egg, 1 tablespoon of peanut
butter, or ½ ounce of nuts or seeds can be
considered as 1 ounce equivalent from the
Protein Foods Group.
Fat
• Long Term Energy
• Responsible for vitamin & mineral metabolism
• Look for natural fats i.e. – Olive/Canola oils, nuts & nut butter (almond, peanut etc.), avocado, butter vs. margarine
Smart Calories – Fat
• Healthy Fats: nuts/nut butters, avocado, olive oil, fish (tuna & salmon)
• Limited Fats: butter, margarines, bacon, lard (Oreos!)
Smart Fats
Natural Fats : nuts/nut butters, seeds, lean meats, avocado, olive and grain oils
Created Fats: Fried foods, doughnuts, traditional fast foods
Guidelines
Pre & In Seasons
55%
30%
15%
Protein Fat Carbo
Off Season
60%20%
20%
Protein Fat Carbo
60:20:20
• CHO at low end of “high CHO” to provide extra kcal for building
• Protein & fat for sustained energy
Micronutrients
• Vitamins
– Water Soluble
• Thiamine, Riboflavin, B6, Niacin, Pantothenic Acid, Biotin = energy production during exercise
• Folate & B12 = production of RBC, protein synthesis, tissue repair and maintenance
– Fat Soluble
• Vitamins A & E = antioxidant properties
• Vitamins D & K = bone formation/maintenance
Micro. Cont’d
• Minerals
– Macro
• Calcium, Phosphorus, Magnesium, Sulfur, Potassium, Sodium, Chloride = muscle function/bone strength & osmolality
– Micro
• Iron, Zinc, Chromium, Boron = metabolism & tissue repair
Tips of the Trade
• Nutrient-Dense
– Ratio of nutrients to kcal w/in a food
• Variety
– Eat at least 3 kinds of foods at each meal
• Aim for foods in their natural state
• Eat smart and eat often
– 5-6xday
Mindful Eating
• Evaluate current consumption patterns
– 3 day food journal
• Smart calories
– Food-based
– Nutrient and energy density
– Pair complementary foods
– Nutrition label (yeah…I went there)
Consistency
• Start w/3 day food journal patterns
• Establish a system that works for you…and stick to it
• Don’t skip meals/snacks!
Meal Timeframe
Breakfast Between 9-10AM
Snack ~11:30
Lunch Between 1-2PM
Snack ~4:00
Dinner Between 7-8PM
Snack ~10:00PM
Timing
• Peaks & Valleys
• Muscle synthesis maxed w/ frequent meals
– 6x a day! 3 meals 3 snacks
• Kcals can come from liquids or solids
Misconceptions • Protein needs have to be higher
– Protein has a natural limit of 1g/kg bw
• You NEED supplements – No research to support this claim
• Men don’t have a weight cycle – Hydration status and environmental cues cause
natural shifts in weight
• Low CHO diets are best for lean mass – Research shows low CHO diets increase lean mass
protection in starvation states but…
• Eating late at night increases fat mass – This depends on the types of foods eaten.
Research lends itself to fat mass increasing d/t lifestyle issues associated with late night eating
Patience • Safe & effective weight gain/loss is
limited to 1lb/week
– Weight gain/loss in excess of 1lb/week varies in composition
• Set-up a system and test it…I’m here to help!
Maintain the Gain
• Engineer your environment: – Sleep 6-8hrs consistently – Multi-vitamins – Liquid & snack availability
• Illness Survival: – Keep CHO based drinks on hand and drink
frequently throughout the day • Glucose & Glutamine (AA) are only fuel sources to
immune system • Gatorade, Ginger Ale, Ensure (freeze to ease sore throat
= milkshake consistency)
– B.R.A.T • Bananas, Rice, Applesauce, Toast = GI relief
– Rest
Supplements
• Sports ergogenics
– Nutritional aids serve to: “increase muscle tissue, muscle energy supplies, and the rate of energy production in the muscle”
• Fluid replacement, CHO, fat, protein/AA & metabolites, Vit/Min, plant extracts, phytochemicals, engineered dietary supplements
4 Classes of Nutrition Supplements
• A). Direct effect on performance
• B). Promote recovery
• C). Enhance immune function
• D). Provide energy or direct impact on the workout itself
Research-Based Performance Supplements
• Creatine
– Proven to increase strength, muscle mass & sprint performance by as much as 40%
• ß – Alanine – Increases carnosine by up to 64% = decreased
lactic acid effects • Delays onset of neuromuscular fatigue
• Creatine + ß Alanine – Como has greater increases in lean
tissue when compared to creatine alone
• Whey/Casein/Soy/Egg Protein – Optimize protein synthesis
**Upper Limits …mega-doses don’t work boys!
Research Based Recovery Supplements
• BCAA
– Used exclusively in synthesis of tissue protein
– Precursors to glutamine = immune fxn.
• Vitamins E & A (Antioxidants)
• ß-Hydroxy-ß-Methylbutyric Acid (HMB)
– Combine w/amino acids
Research Based Immune Supplements
• Multi-vitamins
• Conjugated Linoleic Acids
– Supports cellular structure and vit/min absorption
• *Bonus* - Modestly promotes fat loss and decreases markers of catabolism by almost 15% in some studies
Research-Based Energy Providing Supplements
• Carbohydrate
– Return to glycogen talk
– CHO & AA =greater gains
• Caffeine*
– One sided results favor endurance activity
*Caffeine is banned in high levels – stray away from mega-doses (> 200mg/day)
Hydration
• Programmed Hydration – Plan to drink water before you are
thirsty
• Often require 8-12hrs before exertion to rehydrate
• Take advantage of every opportunity during practice to drink
• 16oz. Per 1lb fluid loss
• Know your supplement reqs.
Alcohol
• Research Based
– Causative effect in sports related injury
• 54.8% injury incidence compared w/ 23.5%
– Diminished athletic performance w/in 24hrs
• Empty Calories
– Alcohol is poor source of CHO
– Diuretic
– Serving sizes & water replacement
– Delays muscle glycogen resynthesis
General Recommendations
• My Philosophy – Food First!
• One scoop more…
• Programmed hydration & snacking
– Always carry a water bottle & food
• Include a variety of foods everyday
• Commit to change/add at least one new behavior
• Include a multi-vitamin
