Download - Soccer nutrition

Optimizing Soccer Performance Through Nutrition

Brendan Mc Manus M.Ed1

Performance Goals

• Improve performance forcareer productivity

• Decrease injury potential for career longevity

• Maintain education to improve your strategy for success

• Work your strategy to attain your goals

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Recognizing the Type of Fatigue

1. Metabolic:demanding training session (>1hr), several sessions a day or successive days, cumulative if nutritional and hydration strategies are inadequate.

2. Psychological:cause varied, usually through loss in self-confidence, self-esteem, change in attitude and behavior towards others.

3. Neurological:result from short HI sessions, strength work and plyometrics.

4. Environmental: due to travelling or changing climate –disruptions in biological patterns, change in time zones, inconsistent wake up times, changing meal times, disturbed sleep patterns.

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Defining Optimal Nutrition

What are the most important nutritional outcome categories?

1. Health: Blood Lipids, blood glucose, blood pressure, liver function,

blood hormones.

2. Body Composition: Body mass, lean mass, fat mass.

3. Performance: Muscular strength, power, anaerobic & aerobic

capacity.

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Breaking Down Nutrition

“Nutrition can make a good athlete great, or agreat athlete good.”

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Do athletes want to be educated?

According to a study by Athletes Performance:

90.6% of athletes responded yes to:“Does your knowledge of nutrition affect what you eat?”

91.7% of athletes agreed with:“Learning facts about nutrition is the best way to achieve favorable changes in

food habits”

61.7% of athletes indicated an increased interest in nutrition over the course of the previous year since the study.

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Stages of Change

Thinking about it

Preparing for action

Taking Action

Maintaining a good thing for life

Not ready yet!

The best science means nothing……….If they DON’T CHANGE BEHAVIOR

Relapsing or slidingbackwards is not unusual

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Everyday Nutrition/Hydration: The foundation to performance nutrition

Fuel/Fluid

Performance Nutrition

Timing

Rec

ove

ry is

a li

mit

ing

fact

or

to p

erf

orm

ance

: Tr

ain

ing

& R

eco

very

Gam

e D

ay: Staying fu

eled an

d h

ydrated

op

timizes p

erfo

rman

ce

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Breaking Down Performance Nutrition

Vs.

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Nutrition Periodization

Year Round Nutritional Principles

Macrocycle Preparation Competition Transition

MesocyleMacronutrient & Fluid quantity

General & Specific eatingGuidelines-quality & types

Weight management &

variety

MicrocycleDaily macronutrients & fluid needs &

recovery nutritionCalorie Control

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Nutrition for Intermittent High-Intensity Sports

Energy Systems Used

• Train to improve endurance along with muscle strength and conditioning

• Anaerobic and aerobic systems are taxed

• 150-250 short bursts of activity

Duration (secs) Anaerobic (%) Aerobic (%)

30 80 20

60-90 45 55

120-180 30 70

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Game is averaged at 70% of V02 Max

Muscle Energy Pathway

Duration of Activity Type of Activity (% MHR)

Immediate

ATP in musclesATP+PCr

ATP+PCr+Muscle Glycogen

1-6 sec7-20 sec

20-45 sec

Surges and sprints (>80-90)

Short-TermMuscle Glycogen

Muscle Glycogen + Lactic Acid

45-120 sec120-180 sec

Moderate Intensity running(70-79)

Long-TermMuscle Glycogen +

Free Fatty Acids>30 min

Limited by Oxygen

Low-moderate-intensity running

(<69)

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Soccer Specific Demands

Optimal performance in soccer demands optimal fuel and hydration

• Field players:5-7 miles per 90 min game

• Drains energy stores (glycogen) and breaks down muscle protein.

• The intermittent (stop & go) nature of soccer often impairs performance towards the end of competition and after periods of intense effort.

• Soccer players lose an average of 1.5L of fluid over the course of a game.

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What does this mean to the soccer player?

• Under-Fueled: Soccer players who don’t eat enough tend to cover less ground in the second half.

• Optimally Fueled: Soccer players who follow nutritional guidelines are able to perform 33% more HI running during games and practices.

• Dehydrated: Soccer players who are even slightly dehydrated experience

– Slower running speeds

– Deteriorated dribbling skills

– “Training and play seemed harder”

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Soccer Game - Running Work and Distance

Walking

Defenders 0.62 mile

Midfielders 1.62 miles

Attackers 2.11 miles

Verheijen (1998)

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Jogging

Defenders 1.2 miles

Midfielders3.2 miles

Attackers1.2 miles

Verheijen (1998)

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Running

Defenders 0.9 mile


Attackers1 mile

Verheijen (1998)

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Sprinting

Defenders 0.87 mile

Midfielders0.64 mile

Attackers1.1 miles

Verheijen (1998)

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Total Distance

Defenders5.2 miles


Attackers6.1 miles

Verheijen (1998)

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Summary of Soccer Game Running Work and Distance

Position Walking Jogging Running SprintingTotal

Distance

Defenders 0.62 1.2 0.9 0.87 5.2

Midfielders 1.62 3.2 1.1 0.64 6.8

Attackers 2.11 1.2 1 1.1 6.1

Data from “Conditioning for Soccer” – Raymond Verheijen (1998)

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Soccer Game - Sprint Work Over Various Distances

Total Number of Sprints between 1-5 Yards

Defenders 83 (51%)

Midfielders70 (55%)

Attackers76 (42%)


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Defenders 47 (29%)

Midfielders31 (24%)

Attackers59 (32%)


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Defenders 18 (11%)

Midfielders11 (9%)

Attackers28 (15%)


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Defenders8 (5%)

Midfielders6 (5%)

Attackers14 (8%)


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Defenders 4 (3%)

Midfielders6 (5%)

Attackers4 (2%)


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Total Number of Sprints between 40+ Yards

Defenders2 (1%)

Midfielders3 (2%)

Attackers2 (1%)


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Summary of Soccer Game Sprint Work

Position 5-10 yard 10-20 yard 20-30 yard 30-40 yard 40+ yard

Defenders 47 18 8 4 2

Midfielders 31 11 6 6 3

Attackers 59 28 14 4 2


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Energy Expenditure Vs. Intake

Training Day (German Football Club, 2006)

• Energy Expenditure = 3,859+ 823 kcal/day

• Energy Intake = 2,780 + 823 kcal/day

• CHO Expenditure = 444.57 + 18.2 g/day

• CHO Intake = 327.00 + 168.3 g/day

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Match Day (German Football Club, 2006)

• Energy Expenditure = 5,021 + 1,269 kcal/day

• Energy Intake = 2,809 + 1,178 kcal/day

• CHO Expenditure = 663.93 + 338.57 g/day

• CHO Intake = 318.62 + 132.87 g/day

• Energy expenditure was significantly higher during the second half (717kcal) vs. the first half (622 kcal)

• CHO expenditure was significantly higher during the second half (152g) vs. the first half (125g).

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Rest Day (German Football Club, 2006)

• Energy Expenditure = 2,985 + 434 kcal/day

• Energy Intake = 2,485 + 857 kcal/day

• No significant difference between CHO intake and expenditure

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• Every players basal metabolic rates are different

• Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

• Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

• Male Example = 66 + ( 6.23 x weight in pounds 165 ) + ( 12.7 x height in inches 68 ) - ( 6.8 x age in year 25 ) = 1787.55x 1.725 (Harris Benedict formula) = 3083

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Nutritional Recommendations

Where do they

match up?Carbohydrate

Protein

Fat

Recovery

Vitamins

Minerals

Water

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Nutritional Recommendations

Carbohydrate• Normal Day = 6g/kg/d • During Training & Competition = 8-10g/kg/dProtein• 1.4-2.2 g/kg/dFat• ~1g/kg/d (focus on healthy fats)Example• A male soccer player weighing 75 kg should therefore have:

– Carbohydrate: 600 – 750g– Protein: 105 – 165g– Fat: 75g

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US Professional Soccer Club (2007)

• 6 players of similar size and energy needs

Nutrient Intake Needs

Energy (Kcal) 2617 3500

Carbohydrate (g) 333.9 5g/kg= 443.2 (51% Kcal)

Dietary Fiber (g) 31.0 25-35 for health

Protein (g) 129.9 1.4g/kg = 124

Fat (g) 66.7 n/a

Sat Fat (g) 18.7 n/a

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Carbohydrates

What are they?• Carbohydrates = Fuel

How much do you need?• 5-7g/kg/d

• 8-10g/kg/d during high intensity training/match play

• Cutting body fat: watch out for cutting too much carb.

What do they do for your performance?• A 70kg player can lose 100-200g of glycogen during a match (300-400g

storage capacity, MacLaren, 2003)

• Decreased glycogen is a major reason for fatigue at the end of a game.

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Carbohydrates

Research: High Carb Vs. Normal Carb Diet for intermittent exercise

• High-carbohydrate diet allowed the subjects to improve their intermittent recovery timesby 3.3 min, nearly 20%.

• Evidence suggests increasing the consumption of dietary carbohydrate can enhance performance of endurance activities and sports that involve intermittent running at various intensities.

• Many soccer players - males and females, at all levels of competition – continue to consume too little carbohydrate in their diets (Rico Sanz et al. 1998).

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Carbohydrates

• Not enough Carbohydrates in the diet = decrease in performance.

• You don’t need to stock up on only carbohydrate rich foods, but they should be ~60% of total caloric intake.

• Fuel your body according to the size of your gas tank. The more you train and the bigger you are the larger your fuel and carbohydrate needs.

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Carbohydrates

Fiber is a type of carbohydrate that is vital to your health.

• Average fiber consumption = 11-13g/d

• Recommended consumption = 25-35g/d

• Foods that contain a lot of fiber include– Fruits & Vegetables (5-9 servings a day)

– Whole grains

– Oats

– Supplements

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Carbohydrates

• Mean serum insulin levels after 30 minutes of ingestion. 60g of carbohydrates as apples, apple puree, and apple juice. (Heaton, 1978).

• This shows the effect of fiber in reducing the amount of insulin released into the blood.

Form Insulin (mu/l)

Apple 23

Apple Puree 32

Apple Juice 44

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Protein

What are they? • Important structural elements of cells, hormones and enzymes.

How much do you need?• Ensuring you get enough protein in your diet each day helps prevent

the body from breaking down it’s muscle.• Consume about 1g per pound of lean body mass (1.4-2.2g/kg body

weight

What do they do for your performance?• Protein is critical in building and maintaining muscle; and

strengthening the immune system.• Protein is only useful if you consume enough Carbs to provide the

body with energy.

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Protein – Kent University Study

Purpose: To discover the amount of dietary protein necessary for protein synthesis.

• 3 variables, both sedentary and strength training groups– Low protein diet (0.4g/kg BW)– Medium protein diet (0.9g/kg BW)– High protein diet (1.2g/kg BW)

Results: Protein synthesis was observed in the medium and high groups. However, the 0.9g/kg group did not see any more increased protein synthesis than the 1.2g group.

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Protein & Vegetarianism

• By combining protein sources, a vegetarian who consumes no animal by products can be assured of getting all of the amino acids needed.

• Legumes can be combined with foods made with grains or nuts/seeds.

• E.g. A meal of baked beans, wheat bread, or, bean burrito and a corn tortilla will provide all the amino acids your body needs.

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Fat

What are they?• Lipids are a structurally diverse group of organic molecules

that are insoluble in water.Why are they important?• Structural components of cells and important energy rich

molecules that serve as storage depots.What do they do for your performance? • During high intensity exercise fat is needed to help access

the stored carbohydrate (glycogen).• Repair cells• Regulate blood sugar and glycemic response• Aids cognitive ability, mental clarity, memory retention.

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Beneficial Vs. Non-Beneficial Fats

• Healthy behavior options– Eliminate: cut out completely

– Substitute: e.g. mustard for mayo

– Decrease frequency: 2x/week to 1x/week

– Decrease Amount: 2tbsp to 1tbsp

Unsaturated Fats Saturated Fats

Nuts & Seeds Butter

Fish/Fish Oil Mayonnaise

Olive Oil Most Salad Dressings

Flaxseed Oil Partially Hydrated Vegetable Oils (Trans fat)

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Omega Fatty Acids

• Omega-3 and-6 must be obtained from your diet (essential fatty acids).

• They are polyunsaturated fats that may help to lower cholesterol and improve your heart health.

• The modern western diet involves too much omega-6 and too little omega-3

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Omega-6

Pro-Inflammatory fats

• Produce arachidonic acid leading to increases in pro-inflammatory chemicalssuch as prostaglandins and leukotrienes

• Sources include corn, fried foods & vegetable oils

• Reduce intake

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Omega-6: Uncontrolled BG & Insulin

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Omega-3

Anti-inflammatory fats• Decrease production of AA and pro-inflammatory

chemicals• Increase nitric oxide and other anti-inflammatory

agentsOmega-3 Deficiency• Single most widespread essential nutrient deficiency

(95-99% of population)• Increased consumption improves virtually all major

diseases and inflammatory condition• Take 3-6g of flax seed oil daily

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Fat Soluble VitaminsFat

Soluble Vitamins

Major Dietary Sources Major Functions Signs of severe, prolonged deficiency

A Fat-containing and fortified diary products; liver; orangeand deep green fruits & vegetables

Helps make white blood cells for fighting infection; repair micro-tears.

Night blindness; permanent blindness, scaling skin, susceptibility to infection

D Fortified and full fat diary products, egg yolk

Promotes absorption and use of calcium and phosphorus

Rickets (bone deformities), osteomalacia (bone softening).

E Vegetable oils, nuts, seeds

Prevent cell membrane damage

Possible Anemia; neurologic effects

K Green Vegetables; tea Aids in formation of proteins crucial for blood clotting

Defective blood coagulation causing severe bleeding or injury 51

Water Soluble VitaminsWater Soluble

VitaminsMajor Dietary

SourcesMajor Functions

Signs of severe,prolonged deficiency

B-2 (Riboflavin)Diary products, meats, eggs, green leafy vegetables

Coenzyme used in energy metabolism

Skin Lesions

Niacin Nuts, meats Pellagra

B-6High protein foods in general

Coenzyme used in amino acid metabolism

Nervous, skin,muscular disorders; anemia

Folic AcidGreen vegetables, orange juice, nuts, legumes, grains

Coenzyme used in DNA & RNA metabolism

Megablasticanemia; GI disturbances; nervous system damageB12 Animal products

Pantothenic AcidAnimal products, grains


Fatigue, numbness

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Water Soluble VitaminsWater Soluble

VitaminsMajor Dietary Sources Major Functions


BiotinWidely distributed in foods


Scaly Dermatitis

C (AscorbicAcid)

Broccoli, cabbage, cantaloupe, cauliflower, citrus fruits, green pepper, kiwi fruit, strawberries

Synthesis of collagen; antioxidant; aids in detoxification; improves absorption of iron; facilitates healing processes

Scurvy; weakness; delayed wound healing; impaired immune response

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Major MineralsMajor

MineralsMajor Dietary Sources Major Functions


Calcium

Milk, cheese, dark green vegetables, legumes

Bone &tooth formation, blood clotting; nerve transmission

Stunted growth; less bone mass

PhosphorusMilk, cheese, meat, poultry, whole grain

Bone & tooth formation, acid-base balance, coenzymes

Weakness;demineralization of bones

MagnesiumWhole grains, green leafy vegetables

Component of enzymes

Neurologic disturbances

SodiumSalt, soy sauce, cured meats, pickles, soups Body water balance,

nerve function

Muscle cramps; reduced appetite

PotassiumMeats, milk, fruit & vegetables, whole grains

Muscular weakness, paralysis

ChlorideSame as sodium Acid-base balance,

formation of gastric juice

Muscle cramps;reduced appetite, poor growth

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Trace Minerals

Trace MineralsMajor Dietary

SourcesMajor Functions


Iron Meats, eggs, legumes, whole grains, green leafy vegetables

Component of hemoglobin, myoglobin& enzymes

Iron-deficiency anemia; weakness; impaired immune function

Iodine Marine fish & shellfish; diary products; iodized salt; some breads

Component of Thyroid hormones

Goiter (enlarged thyroid)

Fluoride Drinking water, tea, seafood

Maintenance of tooth/bonestructure

Higher frequency of tooth decay (gum disease is correlated with heart disease)

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Label Reading

s Serving Size:The serving size is usually given in household measurements such as cups. It is then followed by its metric equivalent.

Servings per Container:The nutrition information is based on one serving but a lot of products contain more than one serving, so think about how much you would really eat when choosing a product.

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Eating Strategy

• People tend to focus more on “the diet” vs. the “components of a healthy diet”.

• Optimal nutrition should focus more on the foods that you should be eating rather than the foods you shouldn’t be eating

• The key is to not diet, JUST EAT!!!

• “Eating something is better than nothing”.

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Eating Strategy

• Aim to eat 6 times a day (meals, snacks, any food coming into your mouth).

• Eat smaller meals more often:– To control appetite and regulate blood sugar (stay energized and

alert)– Gain muscle mass– Improve concentration– Eliminate mood swings/over eating

• Player should aim to eat something as soon as they wake up to get their metabolism started. Try not to eat a lot of calories after 8pm.

• Try to eat something every two hours to boost metabolism and promote glycogen stores, and resynthesis.

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Barriers to Success

What will keep you from attaining your goal(s)?

• Poor Planning

– Lack of good quality, accessible food.

• Poor Implementation

– Make the effort to eat

– Starvation Lost Muscle Slow Metabolism (promotes body to store energy)

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Breakfast

Why is Breakfast Important?It IS the more important meal of the day• Think “break-the-fast”• Breakfast increases the metabolism, fuels the brain, and provides

energy• There are links with breakfast consumption and total caloric intake

(Nicklas et al., 2001).What do I eat?• MUST contain protein & carbohydrates, balanced with fruit &

vegetables.– Toast and Peanut Butter, Yogurt– A boiled egg & English Muffin– Fruit juices (unsweetened)– Something is better than nothing

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Lunch & Dinner

Why is Lunch and Dinner important?A balanced diet will provide maximum energy, build lean

mass, and regulate blood sugar.What do I eat?Look for a combination of wholesome carbohydrates,

lean protein with fruit &veg• Deli sandwich with mustard/side salad• Spinach salad with chicken/Egg, whole wheat roll• Burrito with light sour cream/guacamole• Can of Tuna on crackers/whole wheat bread, side of

vegetables & dip.

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Strategies for Success

• Preparation– Prepare meals in advance

– Bulk preparation (week ahead)

– Well stocked refrigerator

• “The will to eat right”– Fast food is easy – fight the temptation with

proper planning

• Take the time to eat– Do not skip meals

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Dietary Example 3100 kcalMeal Consists of:

Breakfast2 Tbsp Peanut Butter, 1 PktKashi Instant Oatmeal, 4 egg whites, 1 cup of non fat yogurt, 12 oz fruit juice.

Snack 1 1 Granola Bar, 1 cup fat free yogurt, 4 pecans, 1 small apple.

Lunch

1 six inch whole wheat pita, 6 oz turkey lunch meat, 1 slice reduced fat cheese, 1 cup lettuce, 3 tomato slices, 1 cup chopped green pepper, ⅛ avocado, 1 large Kiwi.

PWO 1 Protein Shake, 1 small banana

Dinner

1 ½ cups whole wheat pasta, 6 oz chicken breast, ½ cup marinara sauce, 2 cups raw spinach, 1 tbsp olive oil, 1 tbsp balsamic vinegar, 1 cup cantaloupe (cubed), 8 oz skim milk

Snack 2 1 cup Oat Bran, 8 oz skim milk, ¼ cup of raisins

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Dietary Example – Perfect Day

Time Consists of:

7:00am 2 pieces of Rye Toast with PBJ, Fruit, 3 hard boiled eggs

9:15am Apple with almonds, granola bar

12:15pm 6 oz Turkey, 2 slices of whole wheat bread, baked chips, fruit

3:00pm Pre-practice: PBJ, Milk

5:00pm Chocolate Milk/Bar or Gatorade immediately after

7:00pm3 cups pasta, 2 chicken breasts, red sauce, steamed veggies, Salad with low fat dressing

9:30pm 1 cup low fat yogurt mixed with cereal & fruit

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Hydration

How much water can I really lose?• Soccer player’s lose an average of 1.5L of fluid over the course of a

game• The U.S. National Women’s team lost one average .5-9 pounds of

fluid per player in a match setting• 2005 University of Florida Women’s Soccer team illustrated that on

average player’s lost 5.5 pounds in the first preseason training session.

What happens if I am not properly hydrated?Soccer players who are just slightly dehydrated experience:• Slower running speeds• Deteriorated dribbling skills• Training and play seem harder

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Hydration

How do I stay hydrated throughout the day?• Drink ½-1 oz/lb/d• 76kg athlete = 2500-5000mL/d What should I drink?• Water and other non-caloric beverages should be first

choice• Avoid sodas & fruit drinks with little nutritional value• Watch out for sweet coffee drinks (caffeine overload)• Drink 100% fruit juices in moderation (eat the fruit)• Go for sports drinks, before, during, and after exercise• Keep water handy (Case, Water bottle, Brita container)

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Dehydration

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Dehydration

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Dehydration

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Rehydration

What do I look for in a sports drink?• Carbohydrates for fuel (glucose/fructose mix)• Sodium to help your body absorb the fluid

– At least 110mg of sodium per 250m– If you are a salty sweater, 180-200mg/250mL

How much do I need?• Weight yourself in and out of games and practices. You

should weigh the same• Match fuel and fluid needs• 30-60g CHO/hour during to enhance performance• 500-1000mL of Gatorade/hour will provide the CHO

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Timing of Hydration

Research• When dehydrated impaired performance includes impaired

lateral movement, impaired shooting by 15%, impaired sprinting.

• Using a Water/Gatorade combination improved efficiency of movement, improved shooting by 10%, and improved sprinting by 7% (or 3 seconds faster).

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Recovery

• Recovery starts before you begin training. It can be broken down into 3 parts:– 1. Pre– 2. During– 3. Post

• Recovery varies depending on the type of session e.g. Strength Vs. Endurance– The amount of energy depletion determines the amount

of repetition required.– Timing is critical for recovery to serve its purpose– Recovery is a complete solution addressing how you broke

your body down.

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Recovery Supplements

Phase Supplementation Purpose

1. Pre Pre-workout shooter (CHO, Protein, Creatine, Beta Alanine).

•Muscle damage can be reduced and the decrease of muscle strength inhibited.• During strenuous exercise the body begins to decompose proteins and consume BCAA’s in order to compensate for insufficient energy supplies.• Improved recovery times, less soreness and strength gains.

2. During CHO & Electrolyte (depending on duration, intensity, environment).

3. Post - Post workout shakes (CHO 4g – Protein 1g)- Multi-vitamin with antioxidants & Fish Oils

***When in doubt, don’t take it!!!!!!***

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Creatine

• Willoughby & Colleagues (2009) reported that 6g/day during 12 weeks of training was sufficient to promote positive changes in strength and muscle mass.

• Some athletes cycle on and off Creatine by taking loading doses of Creatine monohydrate for 3-5days every 3-4 weeks during training.

• Theoretically, since it takes 4-6 weeks for elevated Creatine levels to return to baseline, this protocol would be effective in increasing and maintaining elevated creatine stores over time.

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Types of Creatine

1. Creatine Monohydrate – Is creatine mixed with water (It is usually made up of 88%

creatine and 12% water).– Not so effective when studied on the molecular level, it is

hydrophilic meaning there is no penetration into the lipid cells or indeed muscle cells, and it requires CHO to be transported.

2. Creatine Citrate– Is a product of binding citric acid with creatine molecules.

Theory states that the combination of citric acid and creatine gives relatively greater muscle energy than citrine alone. However, it is not practically proved.

– 40% less creatine and more expensive than monohydrate.

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Types of Creatine

3. Creatine Phosphate (CP)– Creatine bonded with a phosphate molecule acting as a source

of ATP (energy). – Research shows its less effective than monohydrate and is more

expensive.

4. Creatine Ethyl Ester (CEE)– Ethyl Ester is formed by the binding of an ester molecule to

creatine.– It is more readily absorbed into the muscle cells, it requires less

dosage, and has no “bloating” effects like monohydrate.

5. Creatine Hydrochloride (CrHCl)– Is a hydrochloride Salt which is 59 times more soluble in water

than monohydrate.– It has similar benefits that are attributed to CEE.

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Creatine

• When supplementing creatine take 5g/day with 30/g of Carbohydrate.

• Data suggests that creatine increases muscle power output and augments muscle adaptations to training (Hespel et al., 2006; Terjung et al., 2000; Kreider, 2003).

• Furthermore, creatine can improve repeated sprint, jumping, ability, and agility tasks in simulated soccer match play depsite an increase in body mass (Cox et al., 2002; Mujika et al., 2000).

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Beta-Alanine

• Is a naturally occurring beta amino acid.

• Stout (2006) found that b-Ala supplementation (3.2 g·d-1) for 28 days may delay the on-set of neuromuscular fatigue and improve physical working capacity during cycle ergometry.

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“Fatigue makes cowards of us all” –Vince Lombardi

Delaying fatigue is important in order to:• Improve performance

– Good technical execution– Proper tactical decisions– Maintain frequency of high quality actions

• Improve exercise capacity– Recover quickly between runs– Actions happening more often, maintain frequency of

actions– More time unmarked (offense), apply pressure (defense)

• Augment the effects of training through greater intensity and training volume

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Potential Causes of Muscle Fatigue

1. Dehydration: ~ 1-2%2. Energy Depletion

a) Glycogen: Moderate Exercise Intensity @ 75% V02 MAX lasting ~2hrs

b) Phosphocreatine: Explosive exercise ~ 15 secs

3. Metabolite Accumulation from HI Exercise– Rapid use of ATP/Glycogen anaerobically leads to an increase

in H+ concentration resulting in a drop in intramuscular pH (acidosis).

– Metabolic acidosis interferes with the muscles contractile process and ability to generate ATP.

– E.g. Soccer, Repeated Sprinting, Resistance training for hypertrophy gains, wrestling.

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Muscle Buffering Capacity

• MBC is the capacity/ability to buffer or regulate H+ accumulation during HI exercise.

• 1st Line of Defense– Intracellular Bicarbonate buffering system (Bicarbonate, amino acids, inorganic

phosphates, creatine phosphates etc.)– Carnosine: may buffer H+ at a higher rate during HI exercise compared to

Bicarb system.• 2nd Line of Defense

– Export of H+ out of the muscle cell– Extracellular Bicarbonate buffering system (blood pH)

• MBC is related to Intracellular pH Threshold– It is the maximum exercise intensity that can be maintained without exceeding

MBC.– Increasing Intracellular pH Threshold would increase MBC– Research suggests that indirect anaerobic threshold measures (Lactate &

Ventilatory Thresholds) may reflect intracellular pH threshold (Marsh et al. 1991).

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Results of Increasing MBC

Improvements have been shown in:

• Short (30-60 sec) to long (1-2 min) sprint performance.

• Repeated sprint performance

• Time to exhaustion

• Peak power output

• Anaerobic threshold measures– OBLA

– Ventilatory Threshold

– Lactate Threshold

– Neuromuscular fatigue threshold

Raymer et al. (2007), Bell et al. (1988), Juel et al. (1989), Susuki et al. (2004), Edge et al. (2007, 2008), Shout et al. (2007), Hill et al. (2007) 83

How can we increase MBC?

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Increase Skeletal Muscle Carnosine Content (β-alanyl-L-histidine)

• Carnosine is a di-peptide primarily found in slow and fast twitch skeletal muscle

– 2x higher in fast twitch muscle

• Very effective intra-muscular H+ buffer

– 15% contribution to intra-muscular buffering capacity in Type I

– 40% contribution to intra-muscular buffering capacity in Type II

• Carnosine concentration in skeletal muscle (VastusLateralis)

– Males have ~18% greater levels compared to females (mmolkg-1 dm)

– Vegetarians, on average have 40% less compared to a composite mean of men and women omnivores, athletes, and physically active college kids.

• Suzuki et al. (2002) observed a significant and positive relationship between carnosine in human skeletal muscle and high intensity exercise performance.

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Supplementing β-alanine to Increase Skeletal Muscle Carnosine Content

• Supplementing 3-6 g/day of β-alanine for ~28 days may significantly increase skeletal muscle carnosine content for both trained and untrained males and females.

• These increased levels through supplementation appears to delay fatigue by increasing the MBC.

• There appears to be a significant effect of β-alanine on Anaerobic Threshold measures and time to exhaustion in men and women (both trained and untrained).

• There may be an additive effect of supplementing β-alanine during HI training, and with creatine during a resistance training program (improvements seen in training volume, body fat %, and muscle mass gains).

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Harris et al. 2006 showed:• 3.2 g/day for 28 days 42.1% increase • 5.2 g/day for 28 days 64.2% increase• A further 6 weeks supplementation of 6.4 g/day 80.1% boost in muscle carnosine from baseline levels.

Derave et al. (2007) examined 15 male 400m sprinters (Time < 52 sec)

• 4.8 g/day for 28 days 45% increase in Soleus& 37% in Gastrocnemius

87


Kim et al. (2005) examined Olympic Sprint Cyclists

• 2 groups (1. BA group, 2. Placebo 4.8g/day

• Results: BA group (46% increase), Placebo (7% increase) in Carnosine

• Performance: BA group demonstrated significant increases in anaerobic threshold, and time to exhaustion during testing.

• No significant performance changes in Placebo group

• Enhanced exercise performance appears to be due to the increase in muscle (H+) buffering capacity, resulting from the increase in carnosine.

88

The Effect of Combined β-Alanine&CreatineMonohydrate on Exercise Performance

• Harris et al. (2003) studied 32 male subjects (21-31 yrs)

• 3 groups

– Creatine&β-alanine (CrBA): 4x800mg/day x 5 weeks of BA, 4x5g CrM/day during 5th week.

– Creatine (CrM): 4x800mg/day x 5 weeks of maltodextrin, 4x5g/day CrM during 5th week.

– Placebo (PL): 4x800mg/day x 5 weeks of maltodextrin, 4x5g maltodextrin during 5th week.

Exercise test – Power output on a 4 min all out maximal ergometerexercise.

Results: CrBA illustrated a 4 fold improvement in change in average power output than CrM. CrM had a 10 fold improvement compared to the placebo which illustrated no change.

89

The Effect of Combined β-Alanine&CreatineMonohydrate on Exercise Performance

• Hoffman et al. (2006) studied 33 male collegiate football players on 10 week overload resistance training program.

• 3 groups (supplementing 2xday for 10 weeks)

• Placebo (PL) – 34g flavored dextrose (powder)

• CrM– 5g Cr & 34g flavored dextrose (powder)

• CrBA– 1.6g BA, 5g Cr, & 34g flavored dextrose (powder)

• Testing

– Body Compositon

– Strength Measures (1RM & Squat)

– Training Log (track training volume)

– Dietary recall

• Results

– CrBA showed highest increase in weekly training volume on the bench press and squat.

– CrBA showed highest increase in fat free mass, and highest decrease in body fat %.

90

The Post Exercise Catabolic Environment

• Dehydrated

• Blood insulin low

• Cortisol and other catabolic hormones elevated

• Immune system suppressed

• Muscle and liver glycogen reduced or depleted

• Muscle is in a catabolic state with increased proteolysis.

91

Converting to a Post Exercise Anabolic State

• Rehydrate

• Increase blood insulin levels

• Lower blood cortisol levels and other catabolic hormones

• Strengthen the immune system

• Restore liver and muscle glycogen

• Stimulate muscle protein synthesis and tissue repair

92

Metabolism of Whey & Casein Protein Supplements

0

50

100

150

200

250

300

350

400

450

0.25 1 2 3 4 5 6 7

Whey

Casein

Hours

Blo

od

Pla

sma

Co

nce

ntr

atio

n o

f A

min

o A

cid

s u

m Dangin et al. (2001)

93

Post Workout Shake

What should I put into them/look for?

• 1.2-1.5g/kg repletion factor

• 20-40g Protein (Whey/Casein) (0.3-0.4g/kg lean body weight)

• 2:1 or 3:1 CHO to protein ratio

• Glutamine = 5g (spares muscles, reduces infection)

• Leucine = 1g and Taurine = 1g

• 1-2g Fish Oil

• Shake should be followed by a meal in 60 mins

• It can be something easy e.g. Chocolate Milk

94

Metabolic Window for Anabolism

0

10

20

30

40

50

60

70

80

90

100

0 15 30 45 60 75 90 120

Series 1

Series 1

Minutes of Recovery

Po

ten

tial

An

abo

lic A

ctiv

ity

(%)

*** Without nutrient intervention, the metabolic window begins to close within 45 mins of exercise *** 95

Post Training/Game

Window Open for Nutrient Delivery to Muscle/Cells

• Shake/Meal within 10 mins of finishing exercise

– Re-hydrate

– Decrease core temperature

– Replace muscle glycogen

• CHO need = LBM (kg) x 0.8-1.2 g

– Begin muscle repair

• Protein need = LBM (kg) x 0.3-0.4 g

96

Summary of Potential effects on aspects of recovery with immediate and delayed post exercise

supplementation

-200

-100

0

100

200

300

400

500

600

700

Immediate

Delay (3+ hrs)

Stout, J., (2007)

97

Post Workout Shake: What's the hurry?

• Recovery is optimized within the first 2 hours = the sooner the better (anabolic potential).

0

10

20

30

40

50

60

70

CHO Protein CHO/Protein

Peak

Insu

lin P

lasm

a Le

vels

(u

m)

Zaeadzki et al., (1992)

98

Post Workout Shake: What's the hurry?

• Repairing the muscle after resistance and aerobic exercise (Repair, Rebuild, Replete…..)

0

20

40

60

80

100

120

CHO EAA CHO/EAA

Pro

tein

Syn

the

sis

Miller et al. (2003)

*** Saunders, M.J. et al., (2007) illustrated that CHO/PRO supplementation reducesMuscle damage after aerobic exercise. *** 99

Effect of CHO/PRO Supplementation on Immune System

Vanderbilt Marine Recruit Study; Flakoll, PJ et al.,(2004)

• Post Exercise Supplement for 45 days

• 3 groups (1) Placebo (2) CHO (3) CHO/PRO

• CHO/PRO groups exhibited:

– 33% fewer medical visits

– 28% fewer visits regarding bacterial/viral infections

– 37% fewer visits due to muscular joint problems

– 83% fewer visits due to heat exhaustion

• There was an indication that greater availability to amino acids especially glutamine were the prominent factors contributing to these results.

100

Exercise & Immune Function

Nieman (1995)

101

CHO/PRO Supplementation

Providing a CHO/PRO supplement post exercise will:

1. Raise blood insulin levels, reduce blood cortisol levels

2. Provide fuel for the immune system and limit exercise-induced immune system suppression

3. Possibly reduce the risk of bacterial, and viral infection and muscle and joint problems.

102

Effect of CHO/PRO Supplementation on Recovery & Performance

0

5

10

15

20

25

30

CHO/PRO CHO

Pe

rfo

rman

ce T

ime

(m

in)

Supplement

***The rate of recovery was significantly faster after the intake of the CHO-PRO supplement as compared with the CHO.*** 103

Nutrition/Supplementation for Recovery

“Recovery is just like fixing a house. A crack in the foundations requires raw materials to patch things back together. In the body, those raw materials come from what we eat.” – Cynthia Sass, RD

Providing a post exercise CHO/PRO supplement immediately will:

1. Increase the rate of muscle glycogen synthesis2. Increase the rate of muscle protein synthesis3. Limit the suppression of the immune system4. Reduce muscle damage and speed its repair5. Increase performance in a subsequent exercise bout

104

Work Rate In Soccer

• 2005-2006 Premiership Season (16 Games)

– Avg. Distance Covered = 9.96 - 11.49km

– Avg. HI Activities = 88-147

– Avg. Sprint Distance (all positions) = 162-310m

– Avg. Recovery Time (all positions) = 39-70sec

105

Goals Scored In Games

0

5

10

15

20

25

30

35

40

45

50

0-15 16-30 31-45 46-60 61-75 76-90

Go

als

Sco

red

Time (Minutes)

106

Muscle Glycogen Stores During Games

0

20

40

60

80

100

120

Before Game Half Time After Game

Gly

coge

n (

% o

f P

re-M

atch

Val

ue

)

Figure 1: Effect of match play in soccer on stores of glycogen in leg musclesModified from Agnevik (1970) 107

Demands of Training & Games

• Soccer is an intermittent sprint sport in which the aerobic system is highly taxed with a mean HR (85%) and peak HR (98%).

• 150-250 HI actions indicates the rates of PCr utilization and glycolysis are high during the game.

• Muscle glycogen is the most important substrate for energy production and fatigue towards the end of the game maybe related to depletion of glycogen in some muscle fibers.

• Blood FFA’s increase progressively during a game compensating for the lowering of muscle glycogen.

108

Game Day Nutrition

Inadequate Nutrition = glycogen

= average speed

= ground covered

= decreased performance

• The days before: make sure adequate CHO intake = 5-10g/kg

• The day before: 300g CHO & lean protein source

109

Nutrition for HI Intermittent Sports

Timing CHO Conditions

Training Diet 5-7g/kg8-10g/kg during HI

Adequate Energy

Pre-game meal>200g

3-4 hours prior; low glycemic index; solid carbwith a lean protein

Before Game 30-60gCaffeine

1 hour before1 hour before 200-400mg

During Game 30-60g/hour(Halftime)

6-8% CHO solutionRefuel/Rehydrate

After Game

1.2g/kg + Protein (0.3g/kg)

Immediately – follow with a meal 60-90 minutes later. Then continue with patterns of meals every 2.5-3 hours.

110

Game Day Nutrition

• Night Before• 3-4 hours before

– 3-4g/kg (1.5-2g/lb)

• 1-2 hours before– 1.2g/kg (.5-1g/lb)

• Less than an hour before– Sports Drinks/Gels

• During the Game– As dictated but refuel at halftime

• After the Game– 3:1 to 4:1 CHO to Protein ratio (e.g. Chocolate Milk)

111

Travelling Considerations

• Achieve your CHO & Protein Needs

– Shakes, bars, food you bring with you

• Meeting daily vitamin and mineral needs

• Adequate Hydration

– Carry your own water bottle

– For every 3 glasses of water, have a sports drink

• Food Safety

• Plan Ahead

112

Post Game Alcohol Consumption

Post Game: Make sure to Refuel & Rehydrate first if considering drinking alcohol.

Alcohol consumption causes acidosis and will:

1. Impair recovery and repair (muscle glycogen and muscle)

2. Impair rehydration

3. Impair healing (soft tissue, bruising, and may increase swelling) – delaying recovery.

113

Organic Foods

Why choose Organic Foods?1. Health Benefits – Lower amounts of pesticides &

insecticides in your diet which have been linked to the rapid increase in certain types of cancers and diseases in the western diet.

2. Environmental Benefits – Promotes biodiversity, protects local ecosystems from harmful chemicals & limits amount of petroleum used to transport non local food products.

3. Human & Animal Benefits – Workers & animals not exposed to harmful chemicals, better living & treatment for animals.

114

Reasons for Vegetarian/Vegan Diets

115

Plant Vs. Meat

117

Food for Thought

1. Eat plants. No animal products are necessary for maintaining a healthy athletic lifestyle. Whole plant foods are nutritionally superior to meat, dairy, and eggs.

2. Eat organic foods. Organic foods support ecologically responsible farming practices and have been scientifically shown to contain more nutrients.

3. Choose whole foods. Processed and fractionated foods offer less nutritional value compared to their whole food counterparts.

4. Eat a varied diet. No matter how healthy a food is, eating the same food all the time is a nutritional stalemate.

118

Food for Thought

5.Eat immediately after you work out. It's important to replenish glycogen stores after exercising.

6. Raw is good. Fresh uncooked fruits and vegetables are the most nutritionally complete foods you can eat.

7. Shop local. Buying locally grown produce keeps the money in our communities, uses less energy and is often fresher.

8. Drink plenty of fluids. Drink before, during and after working out. Dehydration can greatly diminish athletic performance.

119

“Football is not Science, but Science may improve the level of

Football” (Bangsbo, 1993)

“We are what we repeatedly do. Excellence then, is not an

act, but a habit.” - Aristotle

120

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