Sport Nutrition for the RunnerSport Nutrition for the Runner- General Body PhysiologyGeneral Body Physiology-- General Nutrition General Nutrition

-- Macronutrients (3 Major Fuels)Macronutrients (3 Major Fuels)-- Food ChoicesFood Choices-- ProteinsProteins-- FatsFats

-- Pre WorkPre Work--Out FuelOut Fuel-- Fueling During WorkFueling During Work--OutsOuts-- Post WorkPost Work--Out FuelOut Fuel-- Weight vs. Body Composition Weight vs. Body Composition

-- Energy IN versus Energy OUT Energy IN versus Energy OUT -- Weight versus Body CompositionWeight versus Body Composition

- by Dr. Trent Stellingwerff- PhD, Univ. of Guelph- April 2005, Athletics Canada Camp

Details Make Good Athletes Into Details Make Good Athletes Into ChampionsChampions

• Recovery and Regeneration (including nutrition)

– Ice baths, stretching, massage, chiro. etc.

• Drills, Circuits and Core• Mental Status / Focus

– Self-Esteem and Confidence• Sleep Patterns

– Importance of REM sleep = Inc. natural hGH

• Work-Out Partners• Match Plan / Tactics• Goal Setting• Emotional / Psychological

Support System• Sound Yearly, Monthly,

Weekly, Daily Training PlanNUTRITION AND HYDRATIONNUTRITION AND HYDRATION

Sport Nutrition for the RunnerSport Nutrition for the Runner-- General Body Physiology General Body Physiology --

-from Martin and Coe: Training Distance Runners

LACTATE,CREATINE

1. Creatine1. Creatine--Phosphate SystemPhosphate System(C(C--P System)P System)

2. Anaerobic System2. Anaerobic System((GlycolyticGlycolytic))

3. Aerobic System3. Aerobic System(Oxidative)(Oxidative)

PHOSPHO-CREATINE

7000 2000

275000

55000

50000

100000

150000

200000

250000

300000

1

Type of Energy

Sto

red

Ener

gy (k

J)

Muscle glycogenLiver glycogenAdipose tissue (fat)Muscle Triglycerides (fat)

Body Energy Stores of a 155 pound (~70kg) personBody Energy Stores of a 155 pound (~70kg) person

Fuel Utilization at Different Exercise IntensitiesFuel Utilization at Different Exercise Intensities

25% VO2max 65% VO2max 85%VO2max(Brisk Walking Pace) (~Marathon Pace) (~5 to 10km race pace)

-- 30 min of exercise after an overnight fast: 30 min of exercise after an overnight fast:

RomijnRomijn, J.A. et al., J.A. et al.-- American Journal of Physiology, E380, 1993.American Journal of Physiology, E380, 1993.

Fats

Muscle Glycogen

Blood Glucose (sugar)

Sport Nutrition for the RunnerSport Nutrition for the Runner

-- General Nutrition General Nutrition --- 3 major macronutrients 3 major macronutrients --

-- Calories Calories ---- Food Choices Food Choices --

-- Proteins Proteins ---- Fats Fats --

General Dietary InfoGeneral Dietary Info•• Dietary studies of runners show that they eat very similar to tDietary studies of runners show that they eat very similar to the he

normal population which is about 50% CHO, 30normal population which is about 50% CHO, 30--35% from FAT 35% from FAT and 15and 15--20% from protein20% from protein. . –– Therefore most need to make an effort to try and hit 55Therefore most need to make an effort to try and hit 55--60% CHO and cut 60% CHO and cut

down on poor fat choices / calories (more on good fat later…)down on poor fat choices / calories (more on good fat later…)

•• Runners just NEED to eat more, especially during peak training Runners just NEED to eat more, especially during peak training season:season:–– Men in excess of 3800 Men in excess of 3800 kcal’skcal’s (calories)(calories)–– Women in excess of 3000 Women in excess of 3000 kcal’skcal’s (some more depending on body size)(some more depending on body size)

•• Major nutritional concern for athletes is that the excess Major nutritional concern for athletes is that the excess energy they burn during training needs to be replaced by energy they burn during training needs to be replaced by increased consumption or there will be a reduction in increased consumption or there will be a reduction in training capacity and increases in injury.training capacity and increases in injury.

3 Major Macronutrients or ‘3 Major Macronutrients or ‘FUEL’sFUEL’s’’

CarbohydratesCarbohydrates-- fruits, veggies, grainsfruits, veggies, grainsSugarsSugarsStarch’s (sugars linked together)Starch’s (sugars linked together)Fiber (not broken down by the body)Fiber (not broken down by the body)

~60%~60%

ProteinsProteins-- meat, milk, grains, legumesmeat, milk, grains, legumesProvides structure and regulates many body processesProvides structure and regulates many body processesEssential and nonEssential and non--essential Amino Acids (A.A.)essential Amino Acids (A.A.)

~20%~20%

FatsFats-- fats and oilsfats and oilsMajor storage form of energy in bodyMajor storage form of energy in bodyMade of Made of FFA’sFFA’s, some are essential in diet, some are essential in diet

~20%~20%

PeriodizePeriodize Nutrition to Match Nutrition to Match PeriodizationPeriodization of Training and Competition of Training and Competition

• Caloric intake needs to change throughout the training and competition year

• Eat more when you train more, eat less when you’re in transition• Try and maintain, or be close to, your ‘ideal’ running body composition.

• Types of macronutrients needs to change throughout the training and racing year

• Base training = longer runs = inc. fat burning = slight inc. fat intake• Peak training = intense workouts = inc. carb. Burning = inc. carb. Intake

Be a ‘grazer’Be a ‘grazer’

-- BreakBreak--up large daily meals and caloric intake into smallerup large daily meals and caloric intake into smallermeals and healthy snacks every several hours.meals and healthy snacks every several hours.

-- Helps maintain a constant supply of energy and maintainHelps maintain a constant supply of energy and maintainblood sugar throughout the day (no blood sugar ‘peaks’blood sugar throughout the day (no blood sugar ‘peaks’and ‘valleys’)and ‘valleys’)

Blood sugar when eating….

Time of Day

8AM 12noon 8PM

Blo

od su

gar [

mM

]

4mM

5mM

6mM

3mM

2mM

Choosing Foods Wisely…Choosing Foods Wisely…the Carrier Method *the Carrier Method *

* Adapted from Eat Right to Train Right by Chris Carmichael

Carrier Quality Carriers Empty Carriers Pollutant Carriers"Motor Yacht" "Rowboat" "Garbage Barge"

Additional Vitamins, Minerals Minimal amounts of High amounts of harmfulCargo Phytochemicals benefical nutrients pollutants such as sat.

Antioxidants, Fibe fat, trans-fatFood Examples Spinach cola pork rinds

Whole-grain cereals/breads low-fat candy high-fat candy (most bars)salmon kool-aid / 'fake' juices doughnutssweet potatoes pretzels lardkiwi fruit low-fat cookies french fries (anything fried)lean beef iceberg lettuce fried chickenbrown rice white rice/breads high-fat meats (pork ribs)fortified soy milk

READ THE FOOD LABELS WHEN SHOPPING!READ THE FOOD LABELS WHEN SHOPPING!

General Food Choice ThemesGeneral Food Choice Themes•• Generally speaking, most fresh, natural foods are Generally speaking, most fresh, natural foods are

quality carriers.quality carriers.–– Fresh fruits, vegetables, nuts, wholeFresh fruits, vegetables, nuts, whole--grains, and lean cuts of meat, chicken grains, and lean cuts of meat, chicken

and fish.and fish.

•• Natural foods loose quality as they are processed into Natural foods loose quality as they are processed into convenienceconvenience--orientated preorientated pre--packaged foods.packaged foods.–– IeIe. A fresh peach is way better than canned peaches. A fresh peach is way better than canned peaches

•• Some quality carriers are doomed by the way they are Some quality carriers are doomed by the way they are cooked and preparedcooked and prepared–– Anything preAnything pre--packaged as breaded and/or friedpackaged as breaded and/or fried

Fat shouldn’t be demonizedFat shouldn’t be demonized•• Training increases bodies ability to use fat as a fuel source (lTraining increases bodies ability to use fat as a fuel source (large arge

amounts in storage)amounts in storage)

•• IMTG (intraIMTG (intra--muscular triglyceride) store replenishment?muscular triglyceride) store replenishment?

•• Need fat to absorb Vitamin A, D, E, KNeed fat to absorb Vitamin A, D, E, K

•• BUT don’t want to over eat fat (only need 40BUT don’t want to over eat fat (only need 40--120 g day depending 120 g day depending on body size)on body size)–– Look for mono and polyLook for mono and poly--unsaturated fat unsaturated fat

•• Fats from vegetable sources, like avocados and nuts, contain nonFats from vegetable sources, like avocados and nuts, contain none of the e of the cholesterol found from animal sourcescholesterol found from animal sources

•• Fats found in cold water fish great!Fats found in cold water fish great!–– Omega 3 and 6 fatty acidsOmega 3 and 6 fatty acids

–– BAD FATS: saturated and hydrogenated (trans fat)BAD FATS: saturated and hydrogenated (trans fat)

Dietary Protein Recommendations for Elite AthletesDietary Protein Recommendations for Elite Athletes(whether you are a power lifter or a tiny distance runner!)(whether you are a power lifter or a tiny distance runner!)

•• Depending how much you train, you may need slightly more Depending how much you train, you may need slightly more protein in your diet compared to the normal personprotein in your diet compared to the normal person

•• Non AthletesNon Athletes–– 0.8 grams of protein / kg B.W. /day0.8 grams of protein / kg B.W. /day

•• Recreational to Amateur (Recreational to Amateur (ieie. 4. 4--5 workouts per week at 30min per 5 workouts per week at 30min per workout)workout)–– 1.0 grams of protein / kg B.W. / day1.0 grams of protein / kg B.W. / day

•• Elite Athletes (Elite Athletes (ieie. 5. 5--7 workouts per week at 60min+ each)7 workouts per week at 60min+ each)–– 1.3 to 1.7 grams of protein / kg B.W. / day1.3 to 1.7 grams of protein / kg B.W. / day

EmilieEmilie MondorMondor

Brad SnyderBrad Snyder

How much protein do you need? How much protein do you need?

Daily Protein Req.Pounds kg (grams / day)

125 57 96150 68 116175 80 135200 91 154225 102 173250 114 193

Weight

Probably less protein than you think you need…Probably less protein than you think you need…Meal Sample Menu

Breakfast 2 slices whole wheat toast withpeanut butter1 cup of oatmeal with 1 cup of lowfatmilk1 banana and 1 cup of orange juice

Lunch 1 ham and cheese sandwhich on whole grain bread1 cup of vegetable and bean soup1 cup of fresh fruit salad1 small fast food milkshake

Post Work- 1 energy barOut Snack 16 ounces of apple juiceDinner 6 ounces grilled skinless, boneless

chicken breast1 cup of pasta tomato sauce1 cup steamed broccoli2 cups lowfat milk

This sample meal plan provides 175 grams of protein…This sample meal plan provides 175 grams of protein…enough for a 225 pound athlete!enough for a 225 pound athlete!

==

-- Therefore for daily protein intake requirements,Therefore for daily protein intake requirements,buying extra protein powders are often unnecessary.buying extra protein powders are often unnecessary.-- Can be ‘handy’ for immediate postCan be ‘handy’ for immediate post--workout workout recovery and regeneration (anabolism) recovery and regeneration (anabolism) (more on this later)(more on this later)

Foods to Ponder: Common Protein Contents in Certain FoodsFoods to Ponder: Common Protein Contents in Certain FoodsMeat SourcesMeat Sources

BBQ Chicken (light) = 26g1 slice of lean roast beef = 41g

1 slice of lean steak = 28g (only 2-3 grams of sat. fat)Full steak = 50-70g

½ pound of ground beef = 20gMost Fast food restaurant burger = ~26g but 17g of sat. fat

Roast beef sub = 30gMost fish = 30-40 g (and most sat. fat under 3g)

Non-meat Sources1 cup backed beans = 12g

1 cup garbanzo beans = 41gFortified Breakfast Cereals = 3-5g

Candy Bar = 6g (but 33g of carbs and 13g of fat)1 cup of shredded cheddar = 28g of protein (but 24g sat. fat)

1 cup of low fat cottage cheese = 30g of protein (but only 7g of sat. fat)1 cup of tofu = 40g of protein

1 cup cooked lentils = 18g

Remember: compared to skinless chicken Remember: compared to skinless chicken breast, the same amount of lean beef has only breast, the same amount of lean beef has only

1 more gram of saturated fat, and 61 more gram of saturated fat, and 6--times times more zinc, 3more zinc, 3--times more iron and 8times more iron and 8--times times

more vitamin B12. more vitamin B12. Just something to think aboutJust something to think about……

Sport Nutrition for the RunnerSport Nutrition for the Runner-- Pre WorkPre Work--Out Fuel Out Fuel --

++

==

NOT THIS:NOT THIS:

Crash and Burn in Practice or CompetitionCrash and Burn in Practice or Competition

Type of Diet for 3-days Prior to Exercise(data from Bergstrom et.al., 1967)

Mus

cle

Gly

coge

n C

onte

nt (g

/100

g)

0

1

2

3

4

Cyc

le T

ime

(min

) to

Exha

ustio

n at

75%

of m

ax

0

50

100

150

200

Initial Muscle GlycogenCycle Time to Exhaustion

High Fat/Protein~10-15% Carbs

Normal Mixed Diet~50% Carbs

Carb. Rich Diet~65-70% Carbs

Effects of Diet on PreEffects of Diet on Pre--Exercise Levels Exercise Levels of Glycogen and Performanceof Glycogen and Performance

Carbohydrateis your high octane

fuel

Pre WorkPre Work--Out and Competition Meal TipsOut and Competition Meal Tips

Pre Exercise/Competition Meals Vital!Pre Exercise/Competition Meals Vital!Good Foods for Pre-Comp Bad Foods for Pre-CompHigh carbohydrate, moderate protein High fat, and/or proteinand low fat low carbohydrate, low caloriepasta, rice, potatoes, sandwiches steak, bacon, sausage, ice creambagels, oatmeal, cereals, certain certain salads, diet soft drinks fruits

Timing is also very importantTiming is also very important-- 3 to 4 hours before a smaller meal is suitable such as: 3 to 4 hours before a smaller meal is suitable such as:

-- whole grain bagel, with peanut butter and jelly, whole grain bagel, with peanut butter and jelly, banana, juice and sports drinkbanana, juice and sports drink

-- 1 to 2 hours before another snack is suggested such as:1 to 2 hours before another snack is suggested such as:-- bar with 300bar with 300--500ml of sports drink or juice with 500ml of sports drink or juice with crackers, yogurt with nuts and raisins w/ sports drinkcrackers, yogurt with nuts and raisins w/ sports drink

-- Hour before competition : just stick with waterHour before competition : just stick with water

Fueling for TournamentsFueling for Tournaments

Athletes must plan ahead to maintain and rebuild energy (glycogeAthletes must plan ahead to maintain and rebuild energy (glycogen) storesn) stores

Time Sample Menu6:30 AM Oatmeal with lowfat milk, Breakfast banana and orange juice8:30AM FIRST COMPETITION9:00AM Granola Bar and orange slicesSnack sports drink

10:30AM SECOND COMPETITION11:00AM Turkey sandwich, with grapes

Snack water1:00PM THIRD COMPETITION1:30PM Yogurt with graham crackersSnack lots of water and sports drink

3:00PM FOURTH COMPETITION3:30PM Apple JuiceSnack

4:30PM FINAL COMPETITION5:00PM Peanut butter and crackers with raisinsSnack sports drink with protein powder

6:30PM Grilled chicken breast with pasta and marinara sauceDinner salad with lowfat dressing

green beanslow fat milk, lots of watersorbet

Sport Nutrition for the RunnerSport Nutrition for the Runner-- Fueling During Workouts Fueling During Workouts --

Blood Glucose during CHO Supplementation to FatigueBlood Glucose during CHO Supplementation to Fatigue

So what does that all mean?

You should choose a sports drink that has:

--6 to 8% carbohydrate solution6 to 8% carbohydrate solution--Fructose and glucose mix (or sucrose)Fructose and glucose mix (or sucrose)

You can only burn or use 1 gram of carbohydrate per minthat you drink (regardless of the amount you drink) then you

should shoot for:

~ 60 grams of carbohydrate per hour ~ 60 grams of carbohydrate per hour when training hardwhen training hard

Sport Nutrition for the RunnerSport Nutrition for the Runner-- Post WorkPost Work--Out Fuel Out Fuel --

7000 2000

275000

55000

50000

100000

150000

200000

250000

300000

1

Type of Energy

Sto

red

Ener

gy (k

J)

Muscle glycogenLiver glycogenAdipose tissue (fat)Muscle Triglycerides (fat)

Body Energy Stores of a 155 pound (~70kg) personBody Energy Stores of a 155 pound (~70kg) person

Optimal Goals for Fluid Optimal Goals for Fluid Ingestion Ingestion AfterAfter Training/EventTraining/Event

-- Following workout, need to help body reFollowing workout, need to help body re--synthesize synthesize liver and muscle glycogen storesliver and muscle glycogen stores for the next for the next workout/training session/race...workout/training session/race...

……even important for someone who is involved in even important for someone who is involved in multiple events and/or practices in a day as well as for multiple events and/or practices in a day as well as for StopStop--&&--Go sports. (not just endurance sports)Go sports. (not just endurance sports)

Attempt to replace lost fluids (sweat & urine) Attempt to replace lost fluids (sweat & urine) within 2 within 2 hourshours following event (~3following event (~3--4 cups for each pound body 4 cups for each pound body weight lost) weight lost) -- OPTIMAL!!OPTIMAL!!

Nutrition is also very important within the first 2 hours!Nutrition is also very important within the first 2 hours!

Editors: David R. Lamb and Robert Murray. Perspectives in Exercise Science and Sports Medicine. Vol. 1, p. 233, 1988.

Muscle Glycogen Resynthesis with varying CHO Consumption

Costill et. al. American Journal ofClinical Nutrition. 34: 1831-1836, 1981.

Shoot for 60 grams per hour in Shoot for 60 grams per hour in the first two hours post exercisethe first two hours post exercise

Glycogen Resynthesis after exercise

05

10152025303540

CHO after 2hours

CHO direct CHO direct +Prot.

CHO direct +A.A.

Hou

rs

Taken from data from W.H. Saris,Luc J.C. Van Loon andA.E. Jeukendrup.

Supplementation is ~0.8 g/ kg BW with 0.4 g/kg BW every hourBest amino acids to get insulin response: argenine, leucine and phenylalanine.

Number of hours for Glycogen Number of hours for Glycogen ResynthesisResynthesisUnder different ConditionsUnder different Conditions

++

== Optimal fueling IMMEDIATELY afterOptimal fueling IMMEDIATELY afterworkwork--out and competition. out and competition.

1 / 21 / 2

Examples of Good PostExamples of Good Post--Exercise CarbohydrateExercise Carbohydrate

1 Litre of Gatorade = ~ 66grams 1 Litre of Gatorade = ~ 66grams 1 Large Potato = ~50grams1 Large Potato = ~50grams

Lima Beans = ~50gramsLima Beans = ~50grams10 dried dates = ~50grams10 dried dates = ~50grams

English Muffin = ~130gramsEnglish Muffin = ~130grams1 cup of rice = ~50grams1 cup of rice = ~50grams

2/3 cup of raisins = ~75grams2/3 cup of raisins = ~75grams

But what about adding protein?But what about adding protein?

Impact of a High versus Low Carbohydrate Diet on Glycogen Impact of a High versus Low Carbohydrate Diet on Glycogen ResynthesisResynthesis

Sport Nutrition for RunnerSport Nutrition for Runner-- Weight Management Weight Management --

-- Weight vs. Body Composition Weight vs. Body Composition ––-- Energy IN vs. Energy OUT Energy IN vs. Energy OUT ––

-- Losing / Maintaining Weight: Losing / Maintaining Weight: ––

Energy InputsEnergy InputsNutrition / Hydration

Carbs (~4 kcal / gram)Proteins (~4 kcal /gram)Fats (~9 kcal / gram)

Energy ExpenditureEnergy ExpenditureBMRActivity LevelTEF

AIM for ENERGY IN = ENERGY OUTAIM for ENERGY IN = ENERGY OUTfor optimal body composition (not weight per se)

- n= 62 figure from Deutz et. Al., Med. Sci. Sports Ex. (2000)

12.8 % 16.6% 15.1%12.1%

AS LONG AS THE RUNNER IS WELL TRAINED AND LEAN, ALONG WITH USINGAS LONG AS THE RUNNER IS WELL TRAINED AND LEAN, ALONG WITH USINGPROPER NUTRITION AND HYDRATION PRACTICES, THEN SUCCESSFUL RUNNEPROPER NUTRITION AND HYDRATION PRACTICES, THEN SUCCESSFUL RUNNERS RS

CAN COME IN ALL BODY SIZES!CAN COME IN ALL BODY SIZES!

#1 GOAL:#1 GOAL: Aim for ‘Optimal’ Body Composition Aim for ‘Optimal’ Body Composition withwith ‘Optimal’ Body Physiology ‘Optimal’ Body Physiology

beforebefore Championship SeasonChampionship Season

BEFORE Championship SeasonBEFORE Championship Season- try to maintain ideal body composition all year (ie. No

weight yo-yoing)- if you gain a little, goal is to try losing fat weight (NOT

lean muscle mass) over the duration of off/early season

DURING Championship SeasonDURING Championship Season- achieve optimal body physiology within body weight- well fueled and hydrated for optimal performance

THE BEST WAY:THE BEST WAY:

HOW CAN YOU DO THIS????HOW CAN YOU DO THIS????

Be aware of large increases in serving sizes…Be aware of large increases in serving sizes…

Item Portion Size Current Portion10-15 years ago Calories Size Calories

Chips 1-oz bag 150 2 oz 'grab bag' 275French Fries McDonald's large 305 McDonald's large 540

3.5 oz 6.2 oz7-11 Soft Drinks large 20 oz 225 Double Big Gulp 720

64 ozHamburger 5.7 oz 420 8.4 oz 600

Statistics on Portion Sizes

Fat-Free or Reduced Fat Calories Regular CaloriesReduced- fat peanut butter 187 Regular peanut butter 1912 tablespoons 2 tablespoonsReduced-fat chocolate chip 118 Regular chocolate chip 142cookies (3 cookies- 30g) cookies (3 cookies- 30g)Non- fat vanilla frozen 100 Regular vanilla frozen 104yogurt, 1/2 cup yogurtLow fat cereal bar 130 Regular cereal bar 140

Fat free doesn’t necessarily mean low calorie!Fat free doesn’t necessarily mean low calorie!

Multi Grain Bagel

303 kcal58 g carbs12 g protein3 g fat

Cream Cheese140 kcal (13 g fat)

440 kcal68 g carbs6 g protein16 g fat

Chocolate Chip Muffin

VS.

Good Food ChoicesGood Food Choices

Medium Black Coffee

78 kcal10 g carbs0.6 g protein4 g fat

VS.

Medium Iced Cappuccino

230 kcal30 g carbs2 g protein11 g fat

Good Food ChoicesGood Food Choices

Homemade Lean Hamburger

About 500 kcal45 g carbs37 g protein18 g fat

Double Whopper

1060 kcal53 g carbs56 g protein69 g fat

VS.

Good Food ChoicesGood Food Choices

Sport Nutrition for the RunnerSport Nutrition for the Runner

-- Creatine Creatine --

CreatineCreatine-- How does it work?How does it work?

Basic Unit of Energy: ATP ADP + PiBasic Unit of Energy: ATP ADP + Pi

PCr + ADP + H+ ATP + CreatinePCr + ADP + H+ ATP + CreatineCK

-- The availability of PCr is generally accepted to be the most liThe availability of PCr is generally accepted to be the most likely limitation tokely limitation tomuscle performance during intense, fatiguing, shortmuscle performance during intense, fatiguing, short--lasting contractions.lasting contractions.

-- PCr PCr resynthesisresynthesis during recovery following a single bout of maximal exerciseduring recovery following a single bout of maximal exerciseis positively correlated with the next bout of intense exercisis positively correlated with the next bout of intense exercisee.

-from Martin and Coe: Training Distance Runners

BREAKDOWN OF THE 3 ENERGY SYSTEMSBREAKDOWN OF THE 3 ENERGY SYSTEMS

Dosing Protocols: How much is needed?Dosing Protocols: How much is needed?

High individual variability in increasing creatineHigh individual variability in increasing creatine

Sport Nutrition for the RunnerSport Nutrition for the Runner

-- Carbohydrates Effects on Sprints andCarbohydrates Effects on Sprints andResistance Performance Resistance Performance --

Davies et. al. Davies et. al. InternationalInternationalJournal of Sports Nutrition.Journal of Sports Nutrition.7: 2617: 261--273, 1997.273, 1997.

Janet W. Rankin. GSSI Sports ScienceExchange. 13 (4), 2000.

Resistance ExerciseResistance Exercise -- NO substantial performanceNO substantial performanceeffect with CHO supplementationeffect with CHO supplementation

Janet W. Rankin. GSSI Sports ScienceExchange. 13 (4), 2000.NO real effect with CHO on single sprintsNO real effect with CHO on single sprints

Janet W. Rankin. GSSI Sports ScienceExchange. 13 (4), 2000.

MORE of an MORE of an effect on effect on repeated sprintrepeated sprintperformances performances with CHO with CHO supplementationsupplementation

Sport Nutrition for the RunnerSport Nutrition for the Runner

-- Beverage Comparisons Beverage Comparisons --

Sport Nutrition for the RunnerSport Nutrition for the Runner

-- Low Down on Energy Drinks Low Down on Energy Drinks --

The ‘LowThe ‘Low--down’ on “ENERGY DRINKS”down’ on “ENERGY DRINKS” **

- Ingredients and doses are often NOT standardized, so it’s impossible to know exactly what is in the product.

- Many drinks do not contain exactly what is written the package,some even contain traces of banned substance (ie. nandrolone).

(Gurley et. al., 2000; Am. J. of Health Systms. Pharm)

- Herbs have little or no regulatory control and have a potential forserious side effects if taken with prescribed medicine.

(Izzo and Ernst, 2001; Drugs)

- Usually really costly!

- May even have too much of an ingredient that would cause a negative performance effect! (ie. TOO much CHO or caffeine)

* Sports Science Exchange; Vol 15(1); 2002

???

?

4 Major Energy Drink Examples *4 Major Energy Drink Examples *(Prices in U.S. Dollars)(Prices in U.S. Dollars)

* http://www.needmorebeer.com/energy.htm

RED BULL- $2.69Carbonated Water, Sucrose, Glucose, Sodium Citrate, Taurine 100mg, Glucuronolactone 600mg, Caffeine 80.mg,Inositol 50.0mg, Niacin 20.0mg, Pantothenic acid 5.0mg, Vitamin B6 5.0mg, Vitamin B12 5.0ug, Flavors, Colors: Caramel & Riboflavin.

ISO Sprint- $2.17Water, Sucrose, Maltodextrin, Lemon Concentrate, Citric Acid (E 330),Magnesium Carbonate, Kaliumcitrat, Natriumcitrate, Calciumlactate, L-cartinin, Vitamins, Natural Aroma. 6,2% Sacharides.

Semtex Forte- $2.17Water, Sugar, Gucose, Citric Acid, Taurine (4000 mg/l), Carbon Dioxide, Caffeine (320 mg/l), Glucuronolactin (2400 mg/l), Inosit (200 mg/l), Vitamins, Colours: E 150,Riboflavin, Flavours (Aromatized).

Erektus- $2.17Water, Sugar, Concentrated AromaticBase, Contents of Guarana, Herb Extracts, Caffein (300 ml/l), Vitamins, Citric Acid, Taurine (4000 mg/l), L-camitine(320 mg/l), Flavours, Colour EI24. (Aromatized).

What the consumer must ask oneself?What the consumer must ask oneself?

• Is the new ‘energy drink’ sound too good to be true?- Probably is!

• Does it have a nutritional or supplemental ingredient list?- If not, don’t even consider using it!

• Is there any well controlled, un-biased and published (peer reviewed credible journal) research done on the product?

• Avoid any herbal additives if your also on prescription medicine, as there may be adverse interactions that may occur.

• FINALLY, is your current eating and lifestyle pattern already optimized for performance? Why spend money on an expense energy drink, when you can make some easy, cost effective improvements first.

Leslie Bonci. GSSISports ScienceExchange: 15(1),2002.

Gatorade: 14g/8 oz of CHO: contains sucrose, glucose, fructoseGatorade: 14g/8 oz of CHO: contains sucrose, glucose, fructose

GSSI Sports ScienceExchange. Suppl. 15 (1),2002.

Sport Nutrition for the RunnerSport Nutrition for the Runner

-- Hydration and Dehydration Hydration and Dehydration --

Physiology of Hydration: Importance of Fluids

To maintain tight fluid balance, hydration should be at + 0.2% total body weight

FLUID BALANCE

FLUIDS IN = FLUIDS OUT

Fluid Ingested

Urine

Feces

Respiration

Sweat

Metabolic Processes

Comfort Zone

Zone of impending exhaustion

Ronald J. Maughan and Robert Murray.Sports Drinks, CRC Press, 2000.

““The volume of fluid that most athletes ‘choose’ to The volume of fluid that most athletes ‘choose’ to drink voluntarily during exercise replaces less than drink voluntarily during exercise replaces less than oneone--half of their body fluid losses!”half of their body fluid losses!”((NoakesNoakes et alet al., ., Exercise Sports Science ReviewExercise Sports Science Review, 1993), 1993)

Dehydration: Temperature & Sweat Rates

Rest 60Running Time (min)

Water Balance

Water ad libitum

No water replacement

100.5

101.0

101.5

102.5

102.0

103.0

Rec

tal T

empe

ratu

re (F

)

Dehydration & ExerciseDehydration & Exercise

When exercising in the heat: When exercising in the heat:

-- may lose up to 4 lbs body wt per hourmay lose up to 4 lbs body wt per hour-- equivalent to 1equivalent to 1--2L/hr of water loss2L/hr of water loss

NOTE: WATER loss NOTE: WATER loss NOTNOT FAT lossFAT loss

-- Thus, losing ~2Thus, losing ~2--3% body wt per hour 3% body wt per hour (assuming 150lb athlete)(assuming 150lb athlete)

-- Stop & Go SportsStop & Go Sports-- HockeyHockey

-- Clothing & EquipmentClothing & Equipment-- Lack of Lack of RehydrationRehydration

DEHYDRATION IS DEHYDRATION IS NOT LIMITEDNOT LIMITED TO EXERCISE TO EXERCISE IN HOT & HUMID CONDITIONSIN HOT & HUMID CONDITIONS

% BODY WEIGHT LOSS SIGNS2% ⇓ TEMP CONTROL

⇑ HEART RATE

3% 10% ⇓ MUSCLE PERFORMANCE

4-6% ⇓ MUSCLE STRENGTH⇓ HAND-EYE CO-ORDINATION

+ 6% ⇓ BLOOD VOLUME⇑ RESPIRATION RATENAUSEA & CONFUSION

+ 10% HEAT STROKE & FAINTINGEXHAUSTION

Adapted from Sport Nutrition Advisory Council of Canada

Dehydration: The Signs

Physiology of Hydration: Importance of Electrolytes

Electrolytes include sodium (NaElectrolytes include sodium (Na2+2+), potassium (K), potassium (K++) and ) and chloride (chloride (ClCl--).).

All electrolytes carry a charge which makes them vital All electrolytes carry a charge which makes them vital for proper nerve impulses for proper electrical charge & for proper nerve impulses for proper electrical charge & membrane potential.membrane potential.

The kidneys are the primary regulator of NaThe kidneys are the primary regulator of Na2+2+, K, K++, and , and ClCl-- in the body. Large sweat rates can alter this in the body. Large sweat rates can alter this mechanism.mechanism.

Recommended Intake: NaCl = ~1.5 g/dayK+ = ~2-3g/day

Right amount of electrolytes

Stimulates fluid absorption

Promotes fluid balance

Decreasescramping

Helps body to “hold” onto

water

Enhances taste

Avoid Hyponatremia

Preventing Dehydration & Preventing Dehydration & Sports PerformanceSports Performance

Importance of HydrationBody fluids consist primarily of water & electrolytes

such as salt and smaller amounts of potassiumWater & electrolytes are important to

exercise performance:1. Maintain blood volume & osmolarity to transport oxygen effectively and regulate blood pressure

4. Regulate body temperature by sweating

7. Shock absorbing & lubricating properties

6. Homeostasis of metabolic & enzymatic functions

3. Proper neural conduction for muscle function

5. Important for replenishing energy stores (ie. muscle glycogen) in recovery

2. Remove wastes and toxins

Dehydration: What Happens During Exercise?

ExerciseExercise Muscle Contractions

Heat Production

Core Body Temperature

Sweat Rate

To decrease core body

temp.

Body Fluids If not

rehydrating

Blood Volume

Dehydration: What Happens with Decreased Blood Volume?

As blood volume decreases so does the ability to dissipate heat from body core

Blood Volume = Stroke Volume (SV)

DEHYDRATION: Cardiac = Stroke x Heart Output Volume RateQ (ml/min) (ml/beat) (beats/min)

RESULT: Decreased muscular endurance & strength -- overall physical performance

Preventing Dehydration & Preventing Dehydration & Sports PerformanceSports Performance

GOALS:

3. Increase fluid intake slowly and practice drinking!!!- Don’t attempt new challenges on race/event day!

- You can calculate your sweat volume lost -Attempt to increase your fluid ingestion by ~ 1 cup until you meet your goals.

- Sip frequently - this may be more comfortable for the athlete!!!

When training your muscles - train your body to drink!!

- Like what you are drinking - if you don’t, you won’t drink it!!!

Eat like a Champion, To Become a Champion!Eat like a Champion, To Become a Champion!

Good Websites and References:Good Websites and References:

Health and Science Journal Search Engine: www.pubmed.com

Gatorade Sports Science Institute: www.gssiweb.com

American College of Sports Medicine: www.acsm.org/index.asp

Trent Trent StellingwerffStellingwerffUniversity of University of GuelphGuelphDept. of Human BiologyDept. of Human Biology& Nutritional Sciences& Nutritional SciencesUniversity of University of GuelphGuelphGuelphGuelph, ON N1G 2W1/, ON N1G 2W1/

519519--824824--4120 ext. 539074120 ext. 53907<<trentstellingwerfftrentstellingwerff@@hotmail.comhotmail.com>>

Trent Trent StellingwerffStellingwerff

Academics- Honors BSc- Cornell University, 2000- Major: Nutritional Sciences ; Minor: Exercise Science- Undergraduate Research Assistant in Vitamin E Metabolism with

Dr. Robert Parker from 1998-2000 at Cornell.- Red Key Honour Society - Academic/Athletic Society at Cornell- Currently a PhD Candidate at the University of Guelph,

Dept. of Human Biology and Nutritional Sciences under Dr. Lawrence SprietWork Experience- 4+ years with Second Dimension Int. as part-time Gatorade Rep.- 3rd Year as a TA (Teaching Assistant) at the Health and Performance Centre

at the University of Guelph in the Physiotherapy Dept.Athletics: Track & Field/ Cross-CountryPB’s: 800m- 1:53.03, 1000m- 2:26.93, 1500m- 3:53.78, (Mile ~4:10) 10km X-C- 33:10, 15km- 51:23-High school OFSAA Silver Medallist in Sr. Boy’s 800m in 1996-5-Time High school OFSAA Track and Field Qualifier-2-Time All-Ivy League and All-East at Cornell University,

Earned a total of 7 varsity letters in cross-country and track and field-2-Time All-Canadian at Indoor Track and Field at University of Guelph (‘01&’02)-2-Time CIS National Silver Medallist (4x800m relay in ‘01&’02)- Level I and Level II Distance NCCP (National Coaching Certification Program)

Certified in Track and Field- Assistant Distance coach at the University of Guelph

(University of Guelph men’s program has been the #1 Ranked Cross-Country program in Canada the last 4 years and the women have been at least top-3 for the last 6 consecutive years)