nutrition for athletesaidsrideforlife.org/admin/resources/nutrition101askadietitian.pdfcarbohydrate...

Nutrition for Athletes

Nutrition 101:

Ask a Dietitian

foodforfuelrd@gmail.com

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…

What do you see?

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.

• 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

Protein Fat Carbo

Off Season

60%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)

Nutrition Labels

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

Timing Continued

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

QUESTIONS?

FOODFORFUELRD@GMAIL.COM OR

KIH7@CORNELL.EDU

nutrition for athletesaidsrideforlife.org/admin/resources/nutrition101askadietitian.pdfcarbohydrate...

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