Nutrition for Athletic

Performance in Cross-Country

By:Carly Wells, RD, LDN

Why is it important to focus on eating

right?

• It affects performance

• Provides appropriate fuel

• Aids in recovery

• Facilitates strength

• Prevents illness

• Helps you sleep better

• Better for your long term health

Calorie Needs

• Energy Balance

- Too much = weight gain

- Too little = weight loss

• Energy needs based on weight, height, age, and activity level:

- Girls: 2,500 kcal- 3,000 kcal

- Boys: 3,000 kcal- 4,000 kcal

• Best to get calories from nutrient dense foods

• What happens if you don’t get enough?

- Body breaks down muscle for energy and conserves fat

Carbohydrates

• Main source of energy for an athlete

• 5-7 g/kg/d = 65% of diet

* Carbs converted to glucose in metabolism- this is the molecule you burn

when running, especially in all-out activity

* Stored in muscles in the form of glycogen for immediate use

* Liver stores extra glycogen and will be used; especially when running for a

long time.

Complex Carbs

• “Complex”- starches

* Keeps blood sugars level

• Fiber-Keeps stomach full, good for the colon

* Examples: Fruits, vegetables, whole grain breads, cereals, pasta, brown rice, oats,

etc.

* Hint- Brown grains have more nutrients and fiber compared to white grains

http://lowcarbdiets.about.com/od/science/ss/toplowcarb2006_7.htm

Simple Carbs

• “Simple carbs”- Sugar

• Why are sugary foods not good to eat all of the time?

* The body will use it too quickly when exercising

* If not used right away it will be stored as body fat if eaten in excess

* It’s not usually filled with other nutrients

• Appropriate to eat 1-2 hours before competition or workouts

*Examples: fruit snacks, pretzels, white bread, white rice, low-fiber cereals

http://beaut.ie/blog/?tag=sugar-cravings

Protein

• Protein is essential

* Amino acids in protein are required for organs, muscles, and proteins in the body.

* Slow digestion = helps regulate blood sugar and feeling full

• Important for recovery

* Repairs tissue

* Makes new protein for energy production

* Whey is best

• How much do you need?

* 1.2-1.7 g/kg/d =15% of diet

http://www.jesseliebman.com/wp-content/uploads/2009/11/athlete.jpg

Healthy sources of protein

Eat Less often

Fat

• YOU MUST EAT FAT!

* It is essential- hormone production, cell membrane structure and function, protection,

temperature regulation

• Good fats give you energy and needed calories and prevents disease

* Ex: monounsaturated, polyunsaturated, omega 3, omega 6

• Bad fats are stored more easily as body fat = accelerates disease

*Ex: saturated and trans fats

Are these Healthy Fats?

What about these?

Vitamins and Minerals

• Play a role in energy metabolism, antioxidant activity, and other body

processes.

• Should try to consume mostly from the diet

* Fruits, veggies, nuts, beans, lean-cuts of meat, etc.

• Supplements recommended for athletes:

* Multivitamin – For extra vitamins and minerals

* Iron – For low ferritin stores

* Calcium w/ vitamin D – For bone strength

* Vitamin C- reduces symptoms of colds and the duration

Iron

• Helps deliver oxygen to cells

• Athletes need to check ferritin levels (iron stores)

* Low ferritin affects performance

• Why is it easy for athletes to have low ferritin?

*When foot strikes blood cells break, lose through sweat and urine, don’t consume enough iron-

rich foods, GI bleeding.

• Consume with vitamin C

* Helps absorb iron into intestine

• Be careful of nutrients that inhibit absorption

* Calcium, zinc, maganese, lead, and tea

http://www.dreamstime.com/royalty-free-stock-photo-tired-athlete-image1381185

Iron-Rich Foods

Calcium and Vitamin D

• Calcium

* Bone and teeth health,

* Proper functioning of muscles

* Helps blood clotting process

* Growth in adolescents

* Prevents osteoporosis later in life

• Vitamin D

* Helps with calcium absorption

* Research shows prevention of many diseases

Calcium-Rich Foods

Water and Electrolytes

• Functions:

* Cools the body

* Replaces fluid loss

* Prevents heat stroke and dehydration.

• Consequences of Dehydration:

* Impaired performance

* Speed is significantly impaired

* No energy

* Muscle cramps

* Potential death

http://www.tribuneindia.com/1999/99aug26/sports.htm

How to Hydrate

• Never feel thirsty! Loss of 2% if body weight can impair performance.

* Constantly drink throughout the day

* Monitor color of urine - should be light yellow and odorless

Timing Recommendation

2-3 hours before exercise 16-24 oz (2-3 cups)

30 minutes before exercise 5-10 oz(1/2 -1 cup)

During exercise 5-10 oz (1/2-1 cup) every 15

minutes

After exercise ≥20 oz (2 ½ cups) for every

pound lost during exercise

http://www.aces.edu/pubs/docs/H/HE-0749/

How to Hydrate

• Electrolytes

* Important to replace electrolytes after exercise

- Energy Metabolism

- Chemical balance

- Neuro-function

• Add electrolytes to water and eat sodium rich foods.

* There should be a little bit of electrolytes in your water throughout the day.

* They help to retain water in your body and keeps you drinking water

* Go for low calorie sports drinks, all of that sugar is not necessary!

Eating Before Competition

• Goal- to provide adequate carbohydrates for fuel.

• There is great variability among athletes- some take longer or

faster to digest, experiment at practice.

• Eat 1-4 hours before event- if you eat 3- 4 hours before, you

may need a small snack after 1-2 hours

• 1 hour – 1 g/kg 54 g = banana w/ 1 T honey on graham cracker

2 hour- 2 g/kg 108 g = English muffin w/ 1 T jelly and PB, apple,

pretzels, yogurt

3 hour- 3 g/kg 162 g = turkey sandwich, grapes, crackers, yogurt

4 hour - 4 g/kg 216 g = ham sub sandwich, pretzels, orange

Eating Before Competition • Carbohydrates

* Replenish glycogen stores

* Provide quick energy

* Digested and absorbed rapidly

* Decreases feeling of fullness

• Protein- don’t eat too much!

* Harder to digest

* Can impair performance in the heat- increases fluid needs

• Fats- don’t eat too much!

* Harder to digest, can stay in stomach for more than 4 hours

Post Competition

• RECOVERY is so important!

* Can optimize performance level and work capacity

* Resistance to infection, injury, and disease.

• Water and Electrolytes

* Low-sugar sports drinks and electrolyte packets

* Foods with sodium: spaghetti sauce, pretzels, crackers and soup

* Foods with Potassium: bananas, OJ, and other fruits or veggies

• Carbohydrates

* Quickly stored in the body for shorter recovery time

* Eat as soon as you can! 30 minutes-2 hours is your window

Post Competition

• Protein

* Muscle repair especially for strength athletes

* Ex: Yogurt, beans, lunchmeat, soy products, cheese and bagels

• Fat * Limit because it slows the absorption of carbs and proteins = slower recovery

time.

http://www.nesquik.com/adults/products/nesquikreadytodrink/100calorie.aspx

Nutrients for Injury healing

• Calories- energy needed for healing

• Protein- muscle repair

• Vitamin C- joint repair and collagen synthesis

• Zinc- same as vitamin C

• Calcium, phosphorous, and magnesium- skeletal repair

• Omega 3- antiinflammatory

General Eating Plan

3 meals and 2-3 snacks in between

Eat every 2-3 hours if possible… spread

intake in smaller portions throughout the day

Sip on water w/ splash electrolyte beverage

Plate method:

You Can Be a Champion!

http://www.stepbystepwomen.com/images/runner-winning.jpg

Individual Counseling

• If you need more individualized counseling

feel free to contact me:

carlywells716@yahoo.com

$ 30.00 for first session and $15.00 for any

follow up needed

References Campbell M, Shawn OF. 2008. Biochemistry. 6th ed. California Belmont. p. 533-537.

Hamilton S, Antonio J. 2004. Fast Track: Training and nutrition secrets from America’s top female runner.

Rodale. 156, 203-209.

Mahan K, Escott-Stump S. 2008. Krause’s Food and Nutrition Therapy. 12th ed.

Kardong D. 2007. Are you eating enough? [Electronic version] Runners World.

http://www.runnersworld.com/article/0,7120,s6-393-397--11889-1-1-2,00.html. 19 Sep 2010.

Tucker R, Dugas J. 2009. The runner’s body: how the latest exercise science can help you run stronger,

longer and faster. New York: Rodale. p.135-136.

Wagner, D. 2009. Eating on the road: practical nutrition strategies for the traveling athlete. Athletic

Therapy Today 14:1-4.