Nutrition for Performance

The saying, “you are what you eat” might be tailored to an athlete as, “you compete how you eat!” Research shows that what an athlete eats and drinks has an effect on exercise performance. So whether you’re

playing amateur soccer or running a marathon, your performance depends not only on your training

methods, but also on eating the right foods.

Food Categories

What are Macronutrients?

What are Micronutrients?

Protein, Carbs and Fats

10-15% diet protein 50-60% diet carbohydrates 20-30% diet fats 4 calories in 1 gram of protein and

carbohydrate 9 calories in 1 gram of fat

Protein

Average person needs 0.8g/Kg protein

Athletes need more = 1.2g/Kg-1.7g/Kg

2 types of protein:complete and incomplete

Protein

Athletes require more protein than non-athletes– Should be tailored to training– As high as 18% from protein– Strength athletes 1.7 per kg– Endurance 1.2 to 1.4 g per kg

Average diet provides 1.4 gm/kg/day Adequate calorie intake is just as important as

adequate protein intake for building muscles Too much protein intake can be bad-is stored as fat-lead to dehydration and kidney problems

Carbohydrates

Two types: Simple and Complex

Glycemic index : The reference value of the glycemic-index chart is Glucose (GI = 100)

High GI foods have a glycemic index of more than 70. Low GI foods have a glycemic index of less than 55. Medium GI foods are in between.

Why Complex Carbohydrates?

Compared to ingesting simple carbohydrates, ingesting complex carbohydrates:

-improves glycogen stores-Promotes faster stomach emptying-Leads to lower blood sugar and insulin

levels

Glycemic Index– Glycemic Index of Grains: Buckwheat 54

Bulgur 48Basmati Rice 58Brown Rice 55Long grain White Rice 56Short grain White Rice 72Uncle Ben's Converted 44Noodles (instant) 46Taco Shells 68

– Glycemic Index of Fruit: Apple 38Banana 55Cantaloupe 65Cherries 22Grapefruit 25Grapes 46Kiwi 52

Glycemic Index cont…– Continuation of Fruit: Mango 5

Orange 44Pear 38Pineapple 66Plum 39Watermelon 76

Glycemic Index of Vegetables: Beets 69Broccoli 10Cabbage 10Carrots 49Corn 55Green Peas 48Lettuce 10Mushrooms 10Onions 10Parsnips 97Potato (baked) 93Potato (mashed, instant) 86Potato (new) 62Potato (french fries) 75Red Peppers 10Pumpkin 75Sweet Potato 54

FATS: GOOD VS. BAD

Saturated come from animal products,

Polyunsaturated come from plant sources,

25-30% of diet should be fat, which helps in energy supply, insulation and protection

Fats

Major source of energy 25 to 30% of total calories should come

from fat

Cholesterol intake should be less than 300 mg/day

HDL vs. LDL , good vs. bad Average Canadian diet provides 37% of

total calories from fat

The Micronutrients: Vitamins and Minerals

Vitamins and Minerals don’t give the body energy;

eg. The Kreb’s cycle Vitamins that are water soluble are

needed everyday (C’s and B’s); fat-soluble (A,D, E, K) are needed but be weary

Calcium, sodium, potassium, Iron and Zinc

VITAMIN DEFICIENCY

RICKETS (NO VIT D)

VITAMIN C DEFICIENCY

Scurvy is a nutritional disease caused by deficiency of vitamin C. Common symptoms include pinpoint bleeding around hair follicles, along the gums, and under the nails.

Energy Equation

Energy storage = Energy intake + Energy output

Def of a calorie? Energy Amount of heat needed to raise the temp

of 1 gram of pure water by 1oC 1 Calorie=kcal or 1000 calories 1 calorie = 4.184 joules (SI unit) A measure of metabolising food through

body

Daily Caloric Need

Consists of your BMR+ Calories for activity+ thermic effect of food

Too little = too skinny

Too much = too fat

Cont…

Athletic groups such as football players and strength athletes appear to obtain adequate nutrition, while inadequate intakes have been reported in other athletic groups, including dancers, basketball players, gymnast, runners, skiers, swimmers, triathletes and wrestlers

Cont…

MALNUTRTION, represents unbalanced nutrition and may exist as either under or over nutrition

(basically the ind. is not receiving adequate intake or receiving too much)

Determinants of the Athlete’s Energy Requirements

During intense exercise– Carbohydrate stored in muscles and liver

(glycogen) is predominant fuel source During prolonged exercise

– Fat stores are predominant fuel source Fitness level of the athlete

– Well trained endurance athletes burn fat more efficiently, sparing limited glycogen stores

BMI Formula

The metric bmi formula accepts weight measurements in kilograms & height measurements in either cm's or metres.1 metre = 100cmsmetres² = metres * metres

Table: Metric BMI Formula BMI =weight in kilograms or Kg/M2

height in meters²

Dieting for Performance

Recommended diet for athletes: 55-60% carbs; 15% protein; 25-30% fat

Endurance athletes recommended to carb load

Carbohydrate loading Everyone needs 50-100g of carbs a day to spare

catabolism of protein

Athletes use loading to super compensate the glycogen (sugar in blood and liver) in an attempt to delay the onset of fatigue; it is usually used for 3-7 days

Deplete, carb deprive (high fat-protein diet), and carb load; you are also training during this time which further depletes

Carbohydrate Loading

Increases the body’s pre-exercise glycogen stores by 50 to 100%

Benefits endurance athletes who compete for longer than 90 minutes

-can increase endurance up to 20%-can increase performance by 2-3%

Carbohydrate Loading:One Example of How

Days prior to event Exercise duration Carbohydrate intake

6 90 minutes 5 gm/kg/day 5 40 minutes 5 gm/kg/day 4 40 minutes 5 gm/kg/day 3 20 minutes 10 gm/kg/day 2 20 minutes 10 gm/kg/day 1 rest 10 gm/kg/day

Protein intake and Supplementation

Athletes require more protein than non-athletes

Average American diet provides 1.4 gm/kg/day

Adequate calorie intake is just as important as adequate protein intake for building muscles

Too much protein intake can be bad

Protein intake and Supplementation

Test is labs, have shown that individuals undergoing endurance training increase their protein needs to about 1 to 1.2 g per kg per day, well above the RDI. In contrast, for subjects performing resistance exercises or weight lifting, the RDI for protein seems to be adequate. In resistance training, you are building up muscle and protein is used more efficiently.

Protein intake and Supplementation

Muscles are built from protein. Unlike fat cells for fat and muscle or liver for glucose, there is no place in the body to store protein. We need to consume enough protein to allow our muscles to be healthy and perform work. Athletes performing weight bearing type of exercises don't need extra protein. Endurance training, demands extra dietary protein but, fortunately, vitamin B6 is also present in protein-rich foods.

Fats for athletes

Mainly required for endurance type competitors

As level of training increases so does fat intake

Competition Meals

Pre-exercise meal: needed for glycogen synthesis and glucose accessibility, eaten 2-6 hours pre

High in carbs; low in fat and fibre; moderate level of protein

During only necessary if comp more than 90 mins (then high carb)

Post-exercise meal: rehydration; and high carbs

Dehydration and Fluid Replacement

Heat regulating centre is in the hypothalamus; it neurologically gets stimulated by two reflexes:

1. reflex dilation of skin (forces blood to flow and transfer the surface of skin), radiation, convection, and conduction

2. Sweating reflex: sweat glands are activated to surface to allow for evaporation

Fluid Replacement Needed before, during and after Never be thirsty No fruit drinks, high-sugar drinks, pop, tea, coffee

and cola’s Before exercise:2-3 cups; 2-3 hours before +1 cup

10-20 minutes prior

During exercise: only if activity >50 mins (6% electrolyte solution every 10 mins)

Post exercise: all fluids lost should be gained within 2 hrs.; some sugar+electrolyte

Heat cramps, heat stroke, and heat exhaustion

Sign of dehydration is not sweating. Eventual outcomes of dehydration are:1. Heat cramps: muscles tighten due to

fluid loss2. Heat exhaustion: need med attention. Hi

internal temp, pale, cool, clammy, light headed, loss of conscious

3. Heat stroke: complete failure of body to heat regulate. Hi body temp, headache, confusion, loss of consciousness