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SPORTS NUTRITION FOR FIGURE SKATERS

Dan Benardot, PhD, DHC, RD, LD, FACSMLaboratory for Elite Athlete Performance

Georgia State University

2008 U.S. Junior Figure Skating Championships

November 29-December 1, 2007, Salt Lake City, Utah

Physical activity results in an...

Increased rate of energy expenditureIncreased rate of body fluid loss

Findings of surveys:

• Physically active people don’t eat enough and they don’t drink enoughthey don t drink enough

• Tend to supply needed energy and fluids afterthey needed them

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Ultimate Question: How can a figure skater stay on the right side of the fence?

Think about this…

If I were to ask you which of the following has a ‘good’ connotation and which has a ‘bad’ connotation…

Carbohydrate (good or not so good?)Protein (good or not so good?)Protein (good or not so good?)Fat (good or not so good?)

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Effect of Diet on Performance

102 Minutes

35 Mi t

65 Minutes

102 Minutes

21% carbohydrate diet after 7 wks. training

65% carbohydrate diet after 7 wks. training

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0 20 40 60 80 100 120Minutes of Exercise to Exhaustion

35 MinutesBoth groups before training

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Adapted from Costil, et al 1995

Exercise Intensity and Fuel Usage

Fuel Used by Muscle (Percent of Carbohydrate)

50%

40%

0% 50% 100%

Jogging

Walking

se In

tens

ity

(Percent of Carbohydrate)

95%

80%

Sprinting

Running

Exer

cis

Adapted from Costil et al., 1985

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Carbohydrate Delays Fatigue During Intermittent SprintingAdapted from: Davis, et al. Int. J. Sports Nutr. 7: 261-273, 1997.

87 Minutes — 22, one-minute sprints completed

High-carbohydrate diet

60 Minutes — 15, one-minutesprints completed

0 20 40 60 80 100Time of Exercise to Fatigue

sprints completedNon-caloric Placebo

Carbohydrate Concentration Important for Optimal Fluid Absorption

FAST

FluidAbsorption(mL/cm/hr) 0% 6%

8%Water

Ryan, AJ. et al J. Appl. Physiol. 84: 1581-1588, 1998

SLOW8%

9%

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Problems with energy inadequacy

Poor training benefitPoor training benefitProblem maintaining existing lean massLowering of metabolic rateIncreasing difficulty with normal eatingLower energy / nutrient intakeReduction in athletic performanceIncreased risk of injury

1. Exercise occurs without sufficient energy intake.

Possible relationship between energy deficits and disordered eating.

2. Body adapts to inadequate energy by lowering metabolic rate

3. Weight gain or increase in body fat % occurs because of increased metabolic efficiency

4. The exerciser reduces energy intake further to i i d i d i h d/ b d i imaintain desired weight and/or body composition

5. Metabolic rate is reduced more, reducing the amount of energy that can be consumed still further.

6. Eventually, an eating disorder may occur from this cycle.

From: Benardot D & Thompson W. ACSM Health and Fitness Journal 1999; 3(4): 14-18

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Traditional View of Energy Balance

24 hour Energy Intake24 h E B d = Energy Balance24 hour Energy Burned Energy Balance

Examples:3000 kcal intake over 24 hours3000 kcal burned over 24 hours

3000 kcal intake over 24 hours

= Perfect Energy Balance(weight stays the same)

= Positive Energy Balance2500 kcal burned over 24 hours

3000 kcal intake over 24 hours3500 kcal burned over 24 hours

Positive Energy Balance(weight goes up)

= Negative Energy Balance(weight goes down)

New view of energy balance

Energy Surplus

Time in SurplusMagnitude of surplus

24 hours

Traditional view only

Perfect Energy Balance

Energy Deficit

Magnitude ofdeficit

Traditional view onlyassesses this end-point

Deviations in within-day energy surpluses and deficits are as important factors in outcome variables (body fat, performance, concentration ability, etc.) as the 24-hour energy balance end-point.

Time in deficit

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Driving from New York City to Salt Lake City: Fueling Options

Option 1: Negotiate with your automobile. Don’t fill up now, but convince your car that you will give it all the fuel it needed once you get to Salt Lake.

Option 2: Tell your car you are going to fill it up withall the fuel it needs for the entire trip before you leave New York. The car has to figure out where it will put all the e o e ca as o gu e ou e e pu a efuel…

Option 3: Tell your car you will fill up the tank before you leave New York, and stop every 300 miles to refillthe tank all the way to Salt Lake.

Option 1: You’re going to need a much smaller engine (i.e., less muscle mass)

Engine

Option 2: You’re going to need a much larger gas tank (i.e., more fat storage)

Extra gastank

Engine

Option 3: You can support a larger engine and a smaller gas tank (i.e., more muscle and less fat)

Engine

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+800

+600

Eating Pattern 1(Ideal)

Eating Pattern 2(Prone to gaining fat)

Eating Pattern 3(Prone to losing muscle)

(Energy Surplus) Danger Zone

Note that all eating patterns lead to perfect energy balance (see circles) at the end of the day, but each with a different eating pattern and outcome.

+400

+200

0

-200

400

Within-DayEnergy Balance

(Calories)

-400

-600

-800

24 hr 24 hr 24 hr

(Energy Deficit)

Danger Zone

Dietary Comparisons Using Within-Day Energy BalanceAdapted from: Benardot, D. “Advanced Sports Nutrition” © 2006, pg 215

600

400

From: Deutz R, Benardot D, Martin DE, and Cody M. Within Day Energy Balance and Body Composition in Elite Athletes. MSSEMarch 2000

Third highest avg.body fat level

Lowest avg. body

200

0

-200

-400

Ener

gy B

alan

ce (K

cal)

Lowest avg. bodyfat level.

-600

-800

-1000

Artistic GymnastsRhythmic Gymnasts

Middle-Distance RunnersLong-Distance Runners

E

Highest avg. body fat levelSecond highestavg. body fat level

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Supporting studies: advantages to eating frequently

• Maintenance of metabolic rateL  b d  f t & l   i ht   hi h   l i  i t k• Lower body fat & lower weight on higher caloric intakes

• Lower serum lipids• Improved glucose tolerance and lower insulin response• Lower stress hormone productionZvolankova K.  Lancet 1964; 614‐615.Metzner HL et al.   Am J Clin Nutr 1977; 30:712‐715.

Steen SN et al.  JAMA 1988; 260(1):47‐50.

Jenkins et al. New England J Med 1989; 321:929‐34.

Heshka S et al.  Am J Clin Nutr 1990; 52:981‐986.99 ; 5 9 9

Tuschl RJ, et al.   Am J Clin Nutr 1990; 52:81‐86.

Luke A & Schoeller D.  Metabolism 1992; 41(4):450‐456

LeBlanc J et al.  Canadian J Physiol. Pharmacol. 1993; 71:879‐883. 

Iwao S, Mori K, and Sato Y.  Scand J Med Sci Sports 1996; 6(5):265‐272.

Hawley JA and Burke LM. Br J Nutr 1997;  77:S91‐103

Common Error

Blood glucose fluxes every 3 hoursThe sensation of ‘hunger’ occurs at the same The sensation of  hunger  occurs at the same time intervalPeople try to mask hunger by providing a calorie‐free CNS stimulant (i.e., diet cola with caffeine)By the time food is provided (2 or 3 hours later), physiological hunger is severephysiological hunger is severeFood intake at a single ‘sitting’ is too high

Sources:•Fabry P & Tepperman J. Meal Frequency – A possible factor in human pathology. Am J Clin Nutr 1970; 23(8): 1059-1068•Cohn C, Berger S, & Norton M. Relationship between meal size and frequency and plasma insulin response in man. Diabetes 1968: 17(2): 72-5.

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Blood-Brain

Barrier

Central Fatigue Theory

High Fat

Intake

FATIGUE

Fat Requires ProteinCarrier in Blood

TrpAlbFat5HT 5HT 5HT

Tryptophan ReplacedBy Fat on Albumin

[Serotonin]

Fat

Fat

Alb

Alb

Trp

Trp

Large bolus meals nearly always carry a higher fat volume, causing early fatigue or senescence and a reduction in energy expenditure.

Meeting Energy Needs

Does the distribution of carbohydrate, protein, and fat make a difference in weight?

High fat, high protein diets (Adkins, Zone, etc.)?High specialty food diets (grapefruit, yogurt, etc.)?

Does the distribution of carbohydrate, protein, and fat make a difference in performance?

Mental performance?Ph i l/ thl ti   f ?

No! Weight loss has little to do with the distribution of energy substrates; Only the energy they provide is important.

Yes! Years of research suggests that a diet high in complex b h d t d t i t i d l i f t i b tPhysical/athletic performance?carbohydrates, moderate in protein, and low in fat is best.

Joint position of the ACSM, ADA, and DC. Nutrition and Athletic Performance. MSSE 2000; 32(12):2130-2145

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Optimistic View Traditional View Actual ViewFat and Fat-Free Mass Change with Severe Energy Deficiency

Cha

nge

in ti

ssue

Body Fat %Goes DownMuch

Body Fat %Goes DownA Little

Body Fat %Goes UP

Study Design

Benardot D, et al. Med Sci Sports Exer, 2005; 37(5): S339.

Baseline+ 1 Week

+ 2 Weeks + 6 Weeks

With Product or Placebo

Measured at each assessment opportunity:Measured at each assessment opportunity:• Body composition (DEXA)• IGF-I (Fasting)• POMS• Performance (Wingate)• Diet and Energy Balance

Significantly lowerBody Fat %

Significantly better power and endurance

No change in calories

More vigorous

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JUMP HEIGHT STUDY COMPARING CARBOHYDRATE AND CREATINE SUPPLEMENTSSource: Koenig C, Benardot D, Cody M, and Thompson W. The influence of creatine monohydrate and carbohydrate 

supplements on repeated jump height. Medicine & Science in Sports & Exercise. 2004; 36(5):S347[Accepted for publication: Strength and Conditioning Research Journal, September 2007]

No difference in first 6 of 10 jumpsJump 7, 250 kcal supplement significantly better than all other supplementsJump 8 & 9, 250 kcal and Creatine supplements better than other supplementsJump 10, all supplements better than placeboIn no case did creatine monohydrate outperform 250 kcal from carbohydrateCreatine monohydrate group gained 1.5 kg after 6 days; 250 kcal group gained 0.0kg after 6 days.

© Dan Benardot, 2007

Blood Glucose Maintenance…

Blood sugar peaks ~ 1 hour after a meal, and returns to pre‐meal levels ~2 hours after that.Delayed eating  hypoglycemia:y g yp g y

HeadachePoor concentrationFatigueGluconeogenesis

LactateAlanineGlycerolPyruvate

> Come mainly from working muscles

This means your muscle mass is 

being broken down to supply the 

needed energy. NOT GOOD!

y

After only 40 minutes of strenuous activity, free alanine can increase by 60 to 96%; even more if work occurs with low blood sugar.

Source: Felig P & Wahren J. Amino acid metabolism in exercising man. J ClinInvest. 1971; 50:2703-2714

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HOW TO AVOID FUNCTIONAL DEPLETION OF

INTERMUSCULAR GLYCOGEN AND BLOOD GLUCOSE?

Start the race with a higher level of muscle glycogenStart the race with liver glycogen full, and blood glucose normalHave a strategy for keeping blood sugar ‘normal’ (sip ‘n carry)Have a strategy for keeping blood sugar normal (sip n carry)Keeping blood glucose normal…

Prevents hypoglycemiaPrevents neuroglucopeniaLowers risk for CNS fatigue

Large catecholamine responsePale skinIrritabilityConfusionLethargyMuscle fatigue

Think about caffeine, but be careful!

© Dan Benardot, 2007

Mistakes are made even in trying to resolve the higher body fat 

Remember: The body’s adaptation to an inadequate 

to resolve the higher body fat level that results from ‘dieting’

y p qcaloric intake is to lower the mass that requires energy (muscle and organ mass).

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Weight Stability

Excellent sign that energy intake matches demand.Energy deficiency leads to loss of lean mass (tissue compensation).A rise in body fat percent results in an heightened desire to reduce energy intake further. (Makes things worse.)Athletes focus on doing more low‐intensity (‘aerobic’) exercise to lose the excess fat. (Makes things worse.)

Sources:•Saltzman E and Roberts SB. Nutrition Reviews 1995; 53(8): 209-220•Dulloo AG and Girardier C. Am J Clin Nutr 1990; 52:415-420

Fuel burned at different exercise intensities

While the proportion of fat burned to satisfy total caloric requirement is lower at higher exercise A greater proportion of fat

i b d 2 % VO2 intensities (65 and 85 % of VO2max), the total mass of fat burned is greater than at lower intensities (25% VO2max).

is burned at 25% VO2max than at higher intensities, but the total calories burned from fat is less than at higher intensities

Note: Notice that at higher intensities of exercise, there is an increasingly greater reliance on muscle

Source: Romijn JA, Coyle EF, Sideossis LS, Gastaldelli A, Horowitz JF, Endert E, and Wolfe RR. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. 1993; Am J Physiol. 265; E380-E391.

greater reliance on muscle glycogen to supply the needed fuel.

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Two carbohydrate energy storage systems to consider

Liver

Liver Glycogen: About 400 kcal

Supplies glucose to blood, brain, and muscles

When glucose flow to brain gets low, mental fatigue results in

Muscle Glycogen: About 2,000 kcal 

max

muscle fatigue.(Must keep filling me up)

Muscle broken down to supply alanine for conversion to glucose to keep blood glucose up if liver glycogen is empty.

Muscle

max

Muscle glycogen used almost entirely for muscle function

(Fill me up days before)

Insulin plays a role in body composition

Ways to increase insulin productionLarge volume of simple carbohydrateLarge bolus meals (regardless of composition)Eating following hunger (low blood sugar)High body fat levelLow level of physical activity

> Inadequate sleep?Psychological stress?Physiological stress?

> Inadequate sleep?

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Vitamins and Minerals

ConcernsConcernsCalciumIronFolateB‐12 (Vegetarian concern) ©

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concern)Vitamin D (Indoor activity concern) D

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Healthy and Unhealthy Bone

Abnormal Architecture

Normal Architecture

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↑ Bl d idit

Hemolysis in Athletes: Iron Status Is Critical

• ↑ Blood acidity • ↑ RBC transit velocity• Extravascular compres-

sion of major working muscles ↑ Pl t f• ↑ Plantar surface compression at footstrike

• Mean life of RBC in runners = 80 days (versus 120 days in sedentaries)D

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Recovery Nutrition

Immediately (within 30‐60 minutes) after Immediately (within 30 60 minutes) after workouts

Especially when doing > 1 workout per dayConditions within the body post‐workout are optimal for recovery if the proper nutrients are providedConsuming carbohydrate & protein right after Consuming carbohydrate & protein right after workout will:

Restore fuel stores in muscle (glycogen)Increase synthesis of muscle protein 

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FLUID BASICS

The Good, The Bad, & The Ugly

The Good:Consumption of the right amount of the right fluid at the right timeThe Bad:Consumption of some fluids of questionable value at any timeThe Ugly: “Forget the fluids  I’m just going to The Ugly: Forget the fluids, I m just going to skate”

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Reducing Voluntary Dehydration

(Even in the presence of fluids, athletes tend to drink less than they need.)

Common Risks for Dehydration

Vomitingo t gDiarrheaInadequate fluid replacementInduced high sweat rates (as in saunas)LaxativesDiuretics (and substances with a diuretic ff t   h   hi h i t k   f  ff i )effect, such as high intakes of caffeine)

DietingFebrile illness

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Why Water Leaves You Empty

Ingredients Beverages

Sports Drink Water

Flavor Light flavoring that encourages people to drink more

Lack of flavor keeps you from drinking enough to fully rehydrate

Carbohydrate Contains 14 g CHO / 8 oz to provide energy for working muscles. Absorbed quickly.

Provides no energy to enhance performance

Electrolytes: Sodium Contains small amount of Na+ Contains no sodiumElectrolytes: Sodium and Potassium

Contains small amount of Na+ (110mg/8oz) that encourages drinking and maintains blood volume

Contains no sodium, encouraging urination.

Replaces electrolytes lost in sweat

Does not replace electrolytes

Fluid Intake Recommendations

Drink as much as needed to offset sweat lossesHumans have no idea of rate of fluid loss during Humans have no idea of rate of fluid loss during exercise (‘thirst’ doesn’t work)It is difficult to consume and absorb sufficient fluid (1‐2 Liters/hour)Ingestion of large volumes of fluid increases risk of GI distress and/or impairs performance Ingestion of large volumes of relatively dilute, low sodium fluid may increase the risk of hyponatremiaVoluntary fluid intake commonly results in dehydration

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Fluid Guidelines from ADA, ACSM and Dietitians of Canada:

BeforeDrink 12 to 20 oz (400‐600 ml) 2‐3 hours before

DuringDrink 6 to 12 oz (150‐350 ml) every 15‐20 minutes

AfterReplace 150% of sweat lossesReplace 150% of sweat lossesDrink 3 cups (24 oz) for every 1 lb weight lost through sweat

ADA Position Paper. JADA. 100(12):1543-1556, ‘00

The Bottom Line

N  G t HNever Get HungryNever Get Thirsty

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APPLICATIONAPPLICATION

The primary nutritional goals are:

Maintain a good state of hydration. Maintain blood sugar. Low blood sugar results  in mental fatigue, and to muscle fatigue, even if the muscles have plenty of glycogen fuel remaining. Reduce the depletion of muscle glycogen Reduce the depletion of muscle glycogen stores by providing carbohydrate.

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Beware!

A lot of nutrition misinformation is targeted to athletes and non‐

athletes of all ages.

Take home message

Rely on food for proper nutrition and not “nutritional supplement.”

Get enough energy by eating 3 meals a day and plan 3 4 snacks per dayand plan 3‐4 snacks per day.

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Normal Growth

Until you reach your adult height, normal growth and development only occur with 

adequate energy intake (calories.)

Adequate calories needed for bothperformance and growth!performance and growth!

Planning snacksCarbohydrates are the best fuel for athletic performance. Athletes should take advantage of all natural breaks in competition to consume as much carbohydrate and fluid as can be tolerated.Avoid getting hungry by having something to eat (even if it is a 150 to 250 between‐meal 

k)     h  snack) every 3 hours. 

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QUESTIONS?

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