Sports Nutrition For Success

Topics CoveredCarbs to Go and Keep GoingProtein to Promote TrainingTime-Out for a DrinkNutrition Before and During ExerciseNutrition for RecoverySupplemental Strategies

Carbs to Go and Keep GoingSimple SugarsComplex CarbsQuick and Slow CarbsStored Glucose and GlycogenBonking

Carbs for Daily RecoveryGetting Carbo-LoadedAre Carbs Fattening?Foods Highest in CarbsCounting CarbsCHO vs FAT: A Delicate Balance

Carbohydrates are the primary energy source during exerciseHigh intensity, short duration (sprint)> 70% VO2maxAnaerobic pathway produces ATPMuscle glycogen breaks down into glucose for fuel

Recommended Training DietCHO-rich diet + rest days60-70% CHOChoose complex over simple CHOs

Monosaccharides:1. Glucose2. Fructose 3. GalactoseSimple Sugars

Simple SugarsDisaccharides: Common NameCombination Of...1. Sucrose Table Sugar(Glucose + Fructose)2. Lactose Milk Sugar(Glucose + Galactose3. Corn Syrup (Glucose + Fructose)4. Maltose Malt Sugar (Glucose + Glucose)

Glucose PolymerA chain of 5 glucose moleculesMore energy with less sweetness

Natural Sugars in Some Fruits and Vegetables

Food

Glucose

Fructose

Sucrose

Apple

7

40

25

Grape

35

40

12

Peach

7

10

55

Carrot

7

7

35

Green bean

15

15

3

Tomato

20

25

-

Nutritional Value of Sugar

Calories

(per Tbsp)

Calcium (mg)

Iron (mg)

Riboflavin (mg)

White

48

-

-

-

Brown

52

12

0.3

Trace

Honey

64

-

0.1

-

Molasses

53

40

0.6

Trace

RDI

1,000

18

1.7

Complex Carbohydrates

Complex carbs, such as starch in plant foods and glycogen in muscles, are formed when sugars link together to form long, complex chains, similar to a string of pearls. They can be symbolized like this:

Vegetables (i.e., corn) convert extra sugar into starch Sweet when its youngBecomes starchy as it get older

Fruits (i.e., banana) convert starches into sugar Green w/some yellow: 80% starch, 7% sugarMostly yellow: 25% starch, 65% sugarSpotted/speckled: 5% starch, 90% sugar

Plants store extra sugars in the form of starch

Complex CarbohydratesGet digested into glucoseEither burned for energyOr stored for future use asmuscle glycogenliver glycogen

The Glycemic Response foods ability to contribute glucose to the bloodstreamLow to Moderate Glycemic-Index CHOs slowly enter bloodstream desirable prior to exercise bec. Provide sustained energy ex. Rice, banana, apple

High Glycemic-Index CHOs quickly enter the blood stream best to eat during or after exercise ex. Potato, corn flakes, honey

HIGH MODERATE LOWGlycemic Index of Some Popular Foods

FOODGIGlucose100Gatorade91Potato, baked85Jelly beans 80Cheerios74Honey73Watermelon72Raisins64

FOODGIOrange juice57Potato, boiled56Rice, brown55Corn55Banana,overripe52Baked beans48Orange43Pasta41

FOODGIApple36Pear36PowerBar30-35Fruit yogurt LF33Milk, skim32Green beans30Banana,less ripe30Grapefruit25

Stored Glucose & GlycogenMuscle glycogenLiver glycogenBlood glucoseTotal:1,400 calories320 calories80 calories1,800 caloriesThe average 150-pound male has about 1,800 calories of CHOs stored in the body:

Muscle Glycogen StorageMuscle glycogen per 100g (3.5 oz) of muscle:Untrained Muscle13 gramsTrained Muscle32 gramsCarbo-Loaded 35-40 gramsWell-trained muscles develop the ability to store about 20-50% more glycogen than untrained muscles. (Costill et al. Am J Clin Nutr 34: 1831-1836) (Sherman et al. Intl J Sports Med 2: 114-118)

Does the Glycemic Effect of a Food Really Influence Exercise Performance?Pre-Exercise Food

LentilsGlucoseWaterPotatoMinutes of Exercise

1171089997Cyclists ate 0.5g CHO / lb

Thomas, Brotherhood and Brand.1991 Intl J Sports Med, 12 (2): 180-186

BonkingDepleted MUSCLE glycogen hit the wall

Depleted LIVER glycogen bonk or crash

Despite adequate muscle glycogen, an athlete may feel:UncoordinatedLight-headedUnable to concentrateWeak

John, a 28-year-old runner and banker, faithfully carbo-loaded his muscles for three days prior to his first Boston MarathonOn the evening before the marathon, he ate dinner at 5:00, then went to bed at 8:30 to ensure himself a good nights restAs often happens with anxious athletes, he tossed and turned all night (which burned off a significant amount of calories),John woke up early the next morning, and chose not to eat breakfast, even though the marathon didnt start until noonBy noon, he had depleted his limited liver glycogen storesHe lost his mental drive 8 miles into the race, and quit at 12 milesHis muscles were well-fueled, but that energy was unavailable to his brain, so he lacked the mental stamina to endure the marathon.

Glycogen depletion occurs with repeated days of exercise when CHO intake is inadequate (45-50%)For 3 consecutive daysSubjects ran hard10 milesPace: 6-8 min/mileAte their standard meals45-50% CHOSubjects muscles became progressively glycogen depleted

CONCLUSIONSDaily CHO rich dietRest days required to replete depleted muscles

Glycogen depletion occurs with repeated days of exercise when CHO intake is inadequate (45-50%)Costill, Bowers, Branam, et al., J Appl Physiol 31:834-838Muscle glycogen (gm/100 gm tissue)0.5 1.0 1.5 2.0 2.5

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Muscle Glycogen (gm/100 gm tissue)

Day 1

Day 2

Day 3

Pat, a 33-year-old computer programmer experiments with her 2-hour Sunday run:

Experiment

Post Workout Meal

Next Workout

Workout Felt

1

3-egg cheese omelette

Monday

Dead, tired, heavy, unrecovered

2

Pancakes, syrup, OJ, fruit

Monday

Much better

3

Pancakes, syrup, OJ, fruit

Tuesday

super lots of E, totally recovered

Rest and Athletic PerformanceForget to rest? Then, risk the following:injurieschronic glycogen depletionchronic fatiguereduced performance

Getting Carbo-Loadedsee overheads

Are CHOs Fattening?Fats: 36 cals/ tspBody stores fatMetabolic cost of converting excess dietary fat into stored fat = 3% of ingested caloriesCHO: 16 cals/ tspCHO: energy firstMetaboic cost of converting excess CHOs to fat = 23%CHOs are not fattening, excess fats are!

Remember this about CHOs1. Less fattening than fatty foods2. Muscle fuel3. Primary fuel during exercise

Foods Highest In CHOsJim, a 19-year-old college student, intended to carbo-load the night before the Newport Marathon. Due to inadequate nutrition knowledge, he carbo-loaded with a pizza supreme. Little did he know that of the 1,800 calories in the large pizza, 1,200 were from the protein and fat in the double cheese, sausage, and pepperoni. Only 35% of the calories from the thin crust and tomato sauce were from CHOs. No wonder he felt sluggish during the race!

Counting CarbohydratesYour diet: At least 60% CHO for daily training65-70% CHO before an endurance eventA high-CHO diet should include some fat!Fill up with CHO then add fat

CHOs With Hidden Fats

Food

% Cals from Fat

Higher CHO alternative

% Cals from fat

Granola

35

Grape-Nuts

1

Muffin

25

Bagel, plain

1

Ritz crackers

50

Saltines

15

Pizza, thin crust

40

Pizza, thick crust

30

Mac & cheese

45

Spaghetti & tom. Sauce

10

Protein to Promote TrainingHow Much Protein Do You Need?Protein and the VegetarianProtein Supplements and Amino Acids

The BEST sports diet contains:ADEQUATE, but not excess protein tobuild and repair muscle tissuegrow hair and fingernailsproduce hormonesboost your immune systemreplace red blood cells

How Much Protein Do You Need?

Grams of protein per pound of body weight

Current RDI for sedentary adult

0.4

Recreational exerciser, adult

0.5-0.75

Competitive athlete, adult

0.6-0.9

Growing teenage athlete

0.8-0.9

Adult building muscle mass

0.7-0.9

Athlete restricting calories

0.8-0.9

Maximum useable amount for adults

0.9

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders22-year old menLifted weights for 90 min/day, 6 d/wkReqd 0.7g pro/lb body weight to stay in protein balanceExample:150 lb. ManNeeds 102 g of protein per day

Lemon, et al. 1992 J Appl Physiol 73: 767-775

Calculating YOUR Protein NeedsIdentify which category you fit intoMultiply your body weight by the rangeExample:170 lb. Competitive athlete, adult170 lb x 0.6 g/lb = 102 g/pro170 lb x 0.9 g/lb = 153 g/pro130 lb. Competitive athlete, adult130 lb x 0.6 g/lb = 78 g/pro130 lb x 0.9 g/lb = 117 g/pro

Calculating YOUR Protein Needs

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Grams of protein / standard servingGrams of protein / 100 calories (amount)

Animal Sources

Egg white3.5from 1 lg. Egg206 egg whites

Egg61 lg. egg81.3 eggs

Cheddar cheese71 ounce60.9 ounces

Milk, 1%88 ounces88 ounces

Yogurt111 cup86 ounces

Cottage cheese151/2 cup151/2 cup

Hamburger304 oz. broiled101.5 ounces

Pork loin304 oz. roasted101.5 ounces

Chicken breast354 oz. roasted182 ounces

Tuna406 ounces203 ounces

Plant Sources

Almonds, dried312 nuts3.514 nuts

Peanut butter4.51 tbs4.51 tbs

Kidney beans61/2 cup61/2 cup

Hummus61/2 cup31/4 cup

Refried beans71/2 cup71/2 cup

Lentil soup1110.5 ounces6.56 ounces

Tofu, extra firm113.5 ounces124 ounces

Baked beans141 cup71/2 cup

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FoodProtein (g)Calories

Breakfast

1 cup OJ2110

2 cups bran flakes8240

1 medium banana1100

1.5 cups lowfat milk12150

Lunch

2 peanut butter sandwiches30700

1 apple1100

2 cups milk16200

Snack

1 cup fruit yogurt10250

Dinner

1 medium pizza701,000

Totals:1502,850

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Grams of protein / standard servingGrams of protein / 100 calories (amount)

Animal Sources

Egg white3.5from 1 lg. Egg206 egg whites

Egg61 lg. egg81.3 eggs

Cheddar cheese71 ounce60.9 ounces

Milk, 1%88 ounces88 ounces

Yogurt111 cup86 ounces

Cottage cheese151/2 cup151/2 cup

Hamburger304 oz. broiled101.5 ounces

Pork loin304 oz. roasted101.5 ounces

Chicken breast354 oz. roasted182 ounces

Tuna406 ounces203 ounces

Plant Sources

Almonds, dried312 nuts3.514 nuts

Peanut butter4.51 tbs4.51 tbs

Kidney beans61/2 cup61/2 cup

Hummus61/2 cup31/4 cup

Refried beans71/2 cup71/2 cup

Lentil soup1110.5 ounces6.56 ounces

Tofu, extra firm113.5 ounces124 ounces

Baked beans141 cup71/2 cup

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Healthfully Including Meat in Your DietBuy extra-lean cuts of beef, pork, and lamb to reduce your intake of saturated fatsDecrease extra fatDrain meat in a colanderPat dry with a paper towelUse meat as the accompaniment to a meal

Too Much ProteinIf you fill up with PRO, you wont fuel your muscles with CHOsExcess PRO increased urinationFrequent bathroom trips may be inconvenientIncreased risk for dehydrationExtra work for kidneys$$ Animal proteins tend to be expensive $$A high PRO diet tends to be high in fat

Protein Supplements and Amino AcidsExercise, not protein, is the key to developing bigger musclesBeware of extra fatExpensive muscle-building supplements are not the answer

Amino Acids: Food vs. Pills

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AmountArginine (mg)Leucine (mg)

Food

2 egg whites380600

1 cup skim milk350950

4 oz. Chicken breast2,1002,650

6 oz. Tuna2,7003,700

Supplement

1 serving Twin Labs Amino Fuel85320

1 serving Ultimate Nutrition's Amino Gold3501,260

1 serving Nature's Best Amino Acids4401,300

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Amino Acids: Food vs. Pills

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AmountArginine (mg)Leucine (mg)Equivalent of 25 g PROArginine/25g PROLeucine/25g PROCost

Food

2 egg whites380600

1 cup skim milk350950

4 oz. Chicken breast2,1002,650

6 oz. Tuna2,7003,700

Supplement

1 serving Twin Labs Amino Fuel85320

1 serving Ultimate Nutrition's Amino Gold3501,260

1 serving Nature's Best Amino Acids4401,300

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Equivalent of 25 g PROArginine/ 25g PROLeucine/ 25g PROCostCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCostEquivalent of 25 g PROArginine/25g PROLeucine/25g PROCost

3 cups skim milk1,0502,850$0.60

2/3 can (4 oz.) tuna1,8002,400$0.80

3 oz. Chicken breast1,6002,000$0.65

7 egg whites2,6504,200$0.75

24 pills Twin Labs Amino Fuel1,0203,840$2.80

27 pills Amino Gold1,0503,780$2.60

18 pills Nature's Best1,3203,900$1.80

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Nutrition Before and During ExerciseGuidelines for the Pre-Exercise MealTiming Meals Before EventsCarbo-Loading for Endurance ExerciseGI IssuesAthletes with Diabetes

Magic Meal?

The Pre-Exercise MealVaries from person-to-personVaries from sport-to-sportNo single right or wrong choice

Each athlete has to learn through trial and error

Gut ReactionsAdverse effects in 30-50% on endurance athletesStomach and upper GI problemsHeartburnVomitingBloating

Intestinal and lower GI problemsGasIntestinal crampingUrge to defecateheaviness of foodStomach painLoose stoolsdiarrhea

Predisposing Factors for GI ProblemsType of sportTraining statusAgeGenderEmotional and mental stressExercise intensityPrecompetition food intake

Food taken during exerciseFiberCaffeine & concentrated sugar solutionsLevel of hydrationHormonal changes during exercise

Pre-Exercise NourishmentFour main functionsPrevent hypoglycemiaLight-headednessNeedless fatigueBlurred visionIndecisivenessSettle stomach, abate hungerFuel musclesPacify mind

Guidelines for the Pre-Exercise MealEvery day, eat adequate high-CHO meals to fuel and refuel your musclesIf exercising more than 60 minutes:Choose CHOs w/ a moderate-low glycemic effectIf exercising less than an hour:Snack on foods that settle comfortably

Guidelines for the Pre-Exercise Meal (Cont)Limit high-fat proteinsBe cautious with sugary foodsAllow adequate time for food to digestAllow more digestion time before intense exercise than before low-level activity

Guidelines for the Pre-Exercise Meal (Cont)Finicky stomach? Experiment with liquified mealsJitters before event? Eat well the day beforeMagic food? Be sure to pack it!Always eat familiar foods before a competitionDrink plenty of fluids

Timing Meals Before Events8:00 A.M. Event (I.e., road race or swim meet)10:00 A.M. Event (I.e., bike race or soccer game)2:00 P.M. Event (I.e., football or lacrosse game)8:00 P.M. Event (I.e., basketball game)All-day event (I.e., 100-mile bike ride, triathlon)

Timing Meals Before EventsThe Night BeforeHigh CHO mealExtra waterAt 6:00-6:30 A.MLight 200-400 calorie mealExamples:Yogurt & banana1-2 sports barsExtra water8:00 A.M. Event (I.e., road race or swim meet)

Timing Meals Before EventsTiming Meals Before EventsThe Night BeforeHigh CHO mealExtra waterEat a familiar breakfast by 7:00 A.M.

10:00 A.M. Event (I.e., bike race or soccer game)

Timing Meals Before EventsThe Night BeforeHigh CHO mealExtra waterOption A:Big, high-CHO breakfastAnd light lunch

Option B:Substantial brunch by 10:00 A.M.2:00 P.M. Event (I.e., football or lacrosse game)

Timing Meals Before EventsThe Night BeforeHigh CHO mealExtra water

Breakfast & LunchHigh CHO mealsExtra fluidsDinnerBy 5:00 P.M.Lighter meal between 6:00-7:008:00 P.M. Event (I.e., basketball game)

Timing Meals Before Events2 days prior: exercise1 day prior: REST

Drink extra fluids

CHO-rich mealsBreakfastLunchdinnerDay of:Eat breakfast

Throughout the Day:Snack every 1.5-2hWholesome CHOsComfortable meal at lunchDrink before thirst!All-day event (I.e., 100-mile bike ride, triathlon)

Sample Liquid MealsCereal Shake450 Calories: 60% CHO, 20% FAT, 20% PRO

Blend:2 c. low-fat milk1 c. favorite cerealSmall banana4 ice cubes

Optional: tsp vanilla, dash cinnamon

Sample Liquid MealsFruit Shake470 Calories: 75% CHO, 15% FAT, 10% PRO

Blend:1 c. vanilla yogurt4-6 peach halves4 graham cracker squares

Optional: dash of nutmeg

Running on Fuel, not Fumes!Ideal CHO consumption

1-hr before moderately hard exercise0.5g of CHO/lb

4-hrs before moderately hard exercise2g of CHO/lb

Sherman 1989, Sports Science Exchange, Vol 2 (2)

The Game Plan1-week prior1-day priorMorning of EventDuring the EventAfter the Event

1-Week PriorGoal = load muscle w/ glycogenGradually taper training w/ normal dietRest 1-3 days prior to event while eating a high complex CHO diet (5g/lb of body weight)May experience weight gain due to water retention

1-Day PriorEat frequently throughout the dayDrink plenty of fluidsAvoid gassy foods (legumes, broccoli)Avoid high fiber foodsAvoid sugar substitutesDont experiment with new foodsEat or drink a bedtime snackLast meal= CHO, moderate PRO & FAT

Morning OfLight or moderate pre-event mealEndurance athletesEat 1-4 hours before start time 50g/hrLiquid meals empty faster from stomach

During EventLength & intensity dictate needsConsume 30-60 g CHO/hrIf event is greater than 4 hours:60g CHO/hr in later stages

After the EventMuscle most receptive to reloading glycogen 15-30 minutes after50-100g for most athletesContinue to consume 50-100g CHO every 2 hours until next mealAdd PRO to snack to aid repairIt takes 20-24 hours to replenish muscle glycogen stores

Running on Fuel, not Fumes!Ideal CHO consumption

For a 150-pound person:75-300 g/CHO300-1,200 calories

Carbo Loading for Endurance ExerciseDaily Diet60-70% CHOLow in fatBalanced w/ adequate PROTarget:4 g of CHO/lb/dayCarbo Load Every Day During Training, Not Just Before the Big Event!

Carbo Loading for Endurance Exercise (Cont)Reduce exercise time down to 30% of normalDo very little the last 7-10 days before the eventDo some short, intense speed intervals to keep you sharpTapering can lead to a 9% improvementWhen tapering, consume same amount of calories as when training to promote glycogen storageDo Your Final Hard Training Three Weeks Before Race Day and Start Tapering Your Training at Least Two Weeks Out!

Carbo Loading for Endurance Exercise (Cont)The body needs 0.6-0.9g or PRO/ lb of body weight everydayEndurance athletes may burn some protein for energyInclude Adequate Protein Along With Carbohydrates

Carbo Loading for Endurance Exercise (Cont)Goal: 20-25% fatExamples:Toast w/ jam rather than butterPancakes w/ syrup rather than margarinePasta w/ tomato sauce rather than oil and cheeseDo Not Fat Load!

Carbo Loading for Endurance Exercise (Cont)Promote regular bowel movementsKeep systems running smoothlyExamples:Bran muffinsWhole-wheat breadBran cerealFruits and vegetablesChoose Wholesome, Fiber-Rich Carbohydrates

Carbo Loading for Endurance Exercise (Cont)The day before the event:You may choose lunch as your biggest meal and a normal sized dinnerAllows more time for food to digest and pass through ones system

Plan Meal Times Carefully

Carbo Loading for Endurance Exercise (Cont)4-8 EXTRA glasses of water and juice during the 2 days before the eventLimit alcohol and caffeineOn race morning:Drink at least 3 glasses of water 2 hrs priorDrink 1-2 cups 5-10 minutes before race timeDrink Extra Fluids to Hydrate Your Body

Carbo Loading for Endurance Exercise (Cont)Prevent hungerMaintain normal blood sugar levelsTraining = Practice!On the Morning of the Event, Eat a Breakfast That You Know Will Settle Well

Carbo Loading for Endurance Exercise (Cont)Carbo-load only on Fruit: diarrheaRefined white bread products: constipation

Too much last minute training: muscle fatigue

Experiment with new foods: upset systemBe Sensible!

Eating During Endurance ExerciseKeep your body in balanceConsume enough fluid to match sweat lossesConsume enough CHOProvide energyMaintain blood sugarSignificantly stamina by eating 100-300 calories (of CHO)/ hour of exercise

Eating During Endurance ExerciseSignificantly stamina by eating 100-300 calories (of CHO)/ hour of exercise0.5g CHO/ lb of body weightExample, 150 lb individual:75 g of CHO300 calories

Eating During Endurance ExerciseExample:48 oz of sports drink32 oz of sports drink + banana16 oz of sports drink + sports bar

Eating During Endurance Exercise (Cont)Practice eating during trainingHave a defined eating planHave foods/fluids availablePocketsPacksFriendsHidden along course

Sports BarsConvenientPortablePromote pre-exercise eatingMost claim to be highly digestibleSome are fat-free or very low in fatSome boast about a higher fat contentExpensive

Sports Bars Vs. Standard Foods

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Sports SnackCalories per ounceCHOs per ounceCost per 100 cal ($)

Banana 1 1/2" chunk205.20

Carnation Breakfast bar11917.27

GatorBar9221.81

Growth 100012817.49

Low-fat granola bar11021.28

Mr. Big14019.57

PowerBar10019.75

PR* Bar119121.32

Raisin, 2 tbs9122.18

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Tournaments and Day-Long EventsFor the coach:Instruct regarding the importance of pre-event meals and fluidsEnforce between-game eatingProvide healthy snacks during tournamentPre-select an appropriate restaurant that can healthfully handle the whole teamInstruct players to pack their own favorites

Transit Problems: Constipation and DiarrheaTo prevent constipationEat fiber-rich foodsEat plenty of fresh fruits and vegetablesDrink warm liquids in the morningDrink more than enough fluids

Some Athletes Struggle with Rapid TransitMary complained, I have to take toilet paper with me whenever I run. Im plagued by diarrhea and cant figure out why. I feel like a detective and have tried to make dietary changes that might correct the situation. Ive tried to determine what triggers the diarrhea by carefully charting for weeks every food and fluid that Ive ingested, as well as times Ive exercised and the times Ive had diarrhea. I have eliminated suspected problem foods like milk or salads for a week to see if the problem went away, and then looked for changes when I reintroduced these foods into my diet. Nothing. Ive allowed at least 4 hours between eating and exercise. No difference! Ive limited broccoli, onions, corn, and other possible hard-to-digest foods. Not a hint of improvement. I have avoided coffee. Worthless.

Sports Nutrition Tips for Athletes With DiabetesConsistently eat a proper dietExercise on a regular schedule

Sports Nutrition Tips for Athletes With DiabetesAlways exercise after eatingAlways carry sugar in some form with youExercise with someone who knows you have diabetesMost often, you should not change your insulin dose for training but should eat more food

Sports Nutrition Tips for Athletes With DiabetesMonitor blood glucose during trainingLast minute basketball game?Eat food beforeMay want to reduce your insulinDo not try to carbo-loadDuring long-term exercise, replace glucose supplies regularly

Sports Nutrition Tips for Athletes With DiabetesOn a long day tripEat 6 small meals (CHO & PRO)Be overprepared w/ extra foodDrink plenty of fluids before and during exerciseEat more than usual after exercising

Nutrition for RecoveryRecovery FluidsRecovery CHOsProtein & RecoveryRecovery ElectrolytesRest

Billy, a 47-year-old runner, noticed that he wasnt recovering from the Boston Marathon as quickly as his peers; he wondered if a poor diet was making the difference.Preparing for Boston, I ate a blue-ribbon diet. I chose bagels instead of doughnuts, apples instead of potato chips, pasta rather than burgers. I really wanted to run well, and I ran my best time ever 2:32. Afterward, I rewarded myself with my standard high-fat junk food diet. I felt tired and abnormally achy for more than a week. If Id eaten better, would I have recovered faster?

Preventing Chronic FatigueUnusually poor performances in training and competitionFailure to improve performanceInability to perform better in competition than during practiceLoss of appetite and boy weightInsomniaJoint and muscle pains that have no apparent causeFrequent colds and respiratory problemsIrritability and anxiety that may be accompanied by depression

Two or more symptoms = caution!

Preventing Chronic FatigueEat a proper sports diet that provides adequate CHO and PROAllow recovery time between bouts of intense exerciseGet plenty of sleep!Minimize stress & disruptive activities

Suggested Solutions

Recovery Fluids

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WaterCHOsVitaminsMinerals

Juices3333

Watery foods (grapes, soup)3333

Soft drinks33

Gatorade, AllSport3333

Water3

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Fluid Replacement: How Much?Weigh yourself before and after trainingGoal is to lose 2% of body weightExample: 3 lbs. for a 150 lb. PersonDrink on a schedule8 oz. Every 15-20 minutes

Fluid ReplacementOne pound of sweat = 16 ounces of fluid

Fluid ReplacementLuke, a football player, was shocked to discover that on a relatively cool day, hed lost 8 pounds during a morning football practice 5% of his body weight and the equivalent of a gallon of sweat! Luke became aware of the importance of drinking more. He started bringing a water jug to practice and drank at every opportunity. He made sure he finished the whole gallon, plus more on hot days. These steps to prevent dehydration helped him recover easily.

Recovery CarbohydratesMuscles replace glycogenAbout 5% per hour20 hours to fully replenish depleted musclesConsume CHO-rich foods and beverages within 15 minutes after a workoutGlycogen-making enzymes are most activeGlycogen replaced from 7-8% per hour

Recovery CarbohydratesTarget CHO intake for recovery0.5 g per pound of body weightEvery 2 hoursFour 6-8 hoursExample: 150 lb individual150 lb x 0.5 g CHO / lb = 75 g CHO = 300 calories CHO

Recovery CarbohydratesPopular 300-calorie CHO-rich foods8 oz. OJ & medium bagel16 oz. Cranberry juiceSoft drink (12 oz & regular) and 8oz fruit yogurtOne bowl corn flakes, milk, banana

Muscle Glycogen Synthesis After ExerciseMinutes of RecoveryGlycogen Replacement (mol/g wet wt)Ivy, et al. 1998 J of Applied Physiology 64: 1481

Protein & RecoverySome PRO can enhance glycogen replacement PRO (like CHO) stimulates the action of insulin

Ideal Combination:1g PRO:3g CHO

Recovery Foods: Balancing CHOs and PROZawadski et al., 1992 J Appl Physiol 72 (5): 1854-1859

Sheet1

WaterCHOsVitaminsMinerals

Juices3333

Watery foods (grapes, soup)3333

Soft drinks33

Gatorade, AllSport3333

Water3

Feeding

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FeedingCHO (g)PRO (g)

1040+30

21120+103

311240+142

Note: 112g CHO = 448 cals; 40 g PRO = 160 cals

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Recovery ElectrolytesWhen you sweat, you lose not only water but also some minerals (electrolytes) such as:Potassium&Sodium

that help your body function normally

Potassium in Some Popular Recovery Foods

Sheet1

WaterCHOsVitaminsMinerals

Juices3333

Watery foods (grapes, soup)3333

Soft drinks33

Gatorade, AllSport3333

Water3

Feeding

Sheet2

FeedingCHO (g)PRO (g)

1040+30

21120+103

311240+142

Note: 112g CHO = 448 cals; 40 g PRO = 160 cals

Sheet3

FoodMg K/servingMg K/ 100 calories

Potato8401 large (7 ounces)3801/2 large potato

Yogurt5308 ounces, low-fat3702/3 cup

Orange Juice4758 ounces4207 ounces

Banana750medium4501 medium

Pineapple Juice3308 ounces2306 ounces

Raisins3001/4 cup2303 tbs

AllSport558 ounces7010 ounces

PowerAde308 ounces4511.5 ounces

Cranapple Juice408 ounces306 ounces

Gatorade308 ounces6016 ounces

Coke012-ounce can08 ounces

Sodium in Some Popular Recovery Foods

Sheet1

WaterCHOsVitaminsMinerals

Juices3333

Watery foods (grapes, soup)3333

Soft drinks33

Gatorade, AllSport3333

Water3

Feeding

Sheet2

FeedingCHO (g)PRO (g)

1040+30

21120+103

311240+142

Note: 112g CHO = 448 cals; 40 g PRO = 160 cals

Sheet4

Recovery FoodServing SizeSodium (mg)

Pizza1/2 of 12" cheese1,300

Mac & cheese1 cup1,060

Chicken noodle soup1 cup, Campbell's990

Spahetti sauce1/2 cup, Ragu830

Salt1 small packet820

Bagel1 small Lender's500

Cheerios1 cup320

American Cheese1 slice (2/3 ounce)290

Pretzels1 dutch260

Saltines5180

Bread1 slice140

Potato chips20110

Gatorade8 ounces100

Frozen yogurt1 cup15

Coke12 ounces10

Orange juice8 ounces5

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FoodMg K/servingMg K/ 100 calories

Potato8401 large (7 ounces)3801/2 large potato

Yogurt5308 ounces, low-fat3702/3 cup

Orange Juice4758 ounces4207 ounces

Banana750medium4501 medium

Pineapple Juice3308 ounces2306 ounces

Raisins3001/4 cup2303 tbs

AllSport558 ounces7010 ounces

PowerAde308 ounces4511.5 ounces

Cranapple Juice408 ounces306 ounces

Gatorade308 ounces6016 ounces

Coke012-ounce can08 ounces

RestEnhances the recovery processReduces risk of injuryInvests in future performances

RestTo completely replace depleted muscle glycogen stores muscles need:Up to two days of rest w/ no exerciseHigh CHO diet

Training: Quality vs. Quanitity

Supplemental StrategiesVitamins vs. FoodVitamin SupplementsMineralsEnergy Enhancers & Magic Potions

Vitamins vs. Food75% of athletes use a supplement6% male basketball players100% bodybuilders

Health Insurance

A supplement should be supplemented with a well-rounded diet

A pill may provide 100% of vitaminsBut, our bodies also need:ProteinMineralsEnergyFiberPhytochemicals

Vitamin Supplements: What They Are and What They ArentWhat are Vitamins?What Vitamins Are NotVitamins and AthletesSupplements for Special SituationsVitamins as Health InsuranceBeyond Dietary Deficiencies

What Are Vitamins?Vitamins are metabolic catalysts that regulate biochemical reactions within your bodyThe Keyis to get enough of a vitamin to invest in optimal health, without getting too much and experiencing harmful reactions

What Vitamins Are NotNo scientific evidence proves that extra vitamins offer a competitive edgeWill NOT enhance performanceWill NOT increase strengthWill NOT increase enduranceWill NOT provide energyWill NOT build muscles

If performance is impaired by a vitamin deficiency a supplement can correct the problemHowever, vitamin deficiencies are usually related to a medical problem that needs medical attentionAnorexiaUnhealthful weight reductionMalabsorption problemsYears of extremely poor eating habits

Vitamins and AthletesDoes activity increase vitamin needs?For the most part, No!Vitamins are catalysts not fuelThe more you exercise the more you eat and the more vitamins you consume!

Active People Need More RiboflavinRiboflavin (Vitamin B-2) Is important for converting food into energyCurrent RDA is 0.6 mg/1,000 caloriesActive people may need 1.1 mg/1,000 calories

Pat, a 46-year-old office manager, was a tournament golfer.She consumed a well-balanced diet six out of seven days a week. Fridays were her downfall because of fatigue and work stress. Shed inevitably go off the deep end and comfort herself with doughnuts, ice cream, and cookies, and then shed take megadoses of vitamin supplements to protect herself from nutritional deficiencies.

Nutritional Deficiencies Do Not Occur Overnight!The body stores vitaminsSome in stockpiles (A,D,E,K)Others in smaller amounts (B,C)Nutritional deficiencies develop over a long timeAnorexiaInadequate vegetarian diet

Supplements for Special SituationsRestricting Calories Allergic to certain foods Lactose intolerantPregnantContemplating pregnancyTotal vegetariansSmoking, disease, alcohol consumption

Foods Rich in Folic Acid

Sheet1

FoodAmountFolic Acid (micrograms)

Spinach1 cup cooked260

Lentils1/2 cup cooked180

Avocado1/2 medium110

Asparagus5 spears100

Broccoli1 cup cooked80

Romaine Lettuce1 cup shredded80

Lima beans1/2 cup cooked80

Chick-peas1/2 cup canned80

Kidney beans1/2 cup canned65

Orange1 large60

Peas,green1/2 cup50

Bread, whole wheat2 slices30

Peanut butter2 tablespoons25

Egg1 large25

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Sheet3

Vitamins as Health InsurancePeople who care enough to take supplements are usually the least likely to need themGood insurance would be a multivitamin/mineral

Vitamins as Health Insurance ContMegadoses of supplements may lead to toxic reactions

B-6 muscle numbnessLoss of muscle coordinationParalysisA Liver failureFracturesC NauseaAbdominal crampsdiarrhea

Beyond Dietary DeficienciesAntioxidants (E, C, beta cartonene, selenium) may preventHeart diseaseFormation of cancerous tumors

Beyond Dietary DeficienciesTo get 100 IU of Vitamin E2 cups of almonds7 cups of peanuts2 cups of olive or corn oil6 cups of kale4 cups sweet potatoes19 cups of spinach

Guidelines for Dietary Supplements

Sheet1

FoodAmountFolic Acid (micrograms)

Spinach1 cup cooked260

Lentils1/2 cup cooked180

Avocado1/2 medium110

Asparagus5 spears100

Broccoli1 cup cooked80

Romaine Lettuce1 cup shredded80

Lima beans1/2 cup cooked80

Chick-peas1/2 cup canned80

Kidney beans1/2 cup canned65

Orange1 large60

Peas,green1/2 cup50

Bread, whole wheat2 slices30

Peanut butter2 tablespoons25

Egg1 large25

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NutrientSupplement RangeOther considerations

Beta carotene3-20 mg 5,000-33,000 IUNo data on individuals under 18 years

Vitamin C250-1,000 mgNo data on individuals under 18 years

Vitamin E100-400 IUNo data on individuals under 18 years

Iron (males)Because of the risk of iron overload, iron supplements are recommended for males only if a medical workup indicates a problem with iron deficiency.

Iron (females)Because women are at high risk for iron-deficiency anemia, a medical checkup is recommended yearly. Supplement at 100% RDA if suggested.

Mulivitamin or mineral100% of the RDA or the Estimated Safe and Adequate Daily Dietary Intake (ESADDI)

B-complex100% RDA

B-6Less than 500 mg/day, to reduce risk of toxic reaction

NiacinLarge doses may impair performance. Individuals using high doses to reduce blood cholesterol levels should do so only under medical supervision.

Calcium500-1,000 mg (A 2:1 calcium to magnesium ratio is recommended)

Chromium50-200 micrograms; research does not support more

Zinc14-20 micrograms. Amount exceeding may be toxic.

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Guidelines for Dietary Supplements

Sheet1

FoodAmountFolic Acid (micrograms)

Spinach1 cup cooked260

Lentils1/2 cup cooked180

Avocado1/2 medium110

Asparagus5 spears100

Broccoli1 cup cooked80

Romaine Lettuce1 cup shredded80

Lima beans1/2 cup cooked80

Chick-peas1/2 cup canned80

Kidney beans1/2 cup canned65

Orange1 large60

Peas,green1/2 cup50

Bread, whole wheat2 slices30

Peanut butter2 tablespoons25

Egg1 large25

Sheet2

NutrientSupplement RangeOther considerations

Beta carotene3-20 mg 5,000-33,000 IUNo data on individuals under 18 years

Vitamin C250-1,000 mgNo data on individuals under 18 years

Vitamin E100-400 IUNo data on individuals under 18 years

Iron (males)Because of the risk of iron overload, iron supplements are recommended for males only if a medical workup indicates a problem with iron deficiency.

Iron (females)Because women are at high risk for iron-deficiency anemia, a medical checkup is recommended yearly. Supplement at 100% RDA if suggested.

Mulivitamin or mineral100% of the RDA or the Estimated Safe and Adequate Daily Dietary Intake (ESADDI)

B-complex100% RDA

B-6Less than 500 mg/day, to reduce risk of toxic reaction

NiacinLarge doses may impair performance. Individuals using high doses to reduce blood cholesterol levels should do so only under medical supervision.

Calcium500-1,000 mg (A 2:1 calcium to magnesium ratio is recommended)

Chromium50-200 micrograms; research does not support more

Zinc14-20 micrograms. Amount exceeding may be toxic.

Sheet3

MineralsMinerals are present in all living cells. They occur freely in nature in the soil and water, and travel through the food chain by being absorbed into the plants that grow in the soil and then into the animals that consume the plants and water. Vegetables of the same species can differ in mineral content, depending on the soil in which they were grown.

MineralsCalciumBone formation & strengthNerve impulse transmissionMuscle contractionPotassium & sodiumWater balanceIronOxygen transport

IronOxygen transport MagnesiumActivates enzymesMuscular contractionZincGrowth & healing

IronA necessary component of hemoglobin, the protein that transports oxygen from the lungs to the working musclesIron deficient likely to easily fatigue upon exertion

IronAthletes at highest risk of iron deficiency anemia:Female athletes who lose iron through menstrual bleedingAthletes who eat no red meatMarathon runners may damage red blood cells from ground force reaction during trainingEndurance athletes significant iron loss through heavy sweat lossesTeenage athletes may not meet requirements for growth and activity

Getting Enough IronEat lean cuts of beef, lamb, pork, & dark meat of skinless chicken or turkey 3-4 times /weekSelect breads & cereals that are iron-enriched or iron fortifiedEat these foods with Vitamin C

Use cast-ironAvoid coffee & tea during meals

Too Much of a Good ThingIron OverloadRisk factor for heart disease and attacksMay promote production of free radicalsMay be associated with arthritis and diabetesOccurs in about 1/250 people

Zinc & ChromiumZincHelp remove CO2 from muscles during exerciseEnhances the healing processBetter absorbed from animal protein than plantsChromiumHelps transport insulin from blood to muscle cellsThus, involved in:Transportation of amino acids into musclesBurning of fatGlycogen storage

Energy Enhancers and Magic PotionsPlaceboEffect

Can extra branch-chain amino acids prevent the mental fatigue that is associated with exhaustion?Research offers mixed opinionsLow doses: little effect on brain serotoninLarge doses: unpalatable, may lead to dehydration or a toxic reactionRecommendation: Consume plenty of CHOs

Do extra branch-chain amino acids enhance recovery from exhaustive endurance exercise?Possibly, but more research is needed

Will creatine enhance performance in athletes who do short bursts of high-intensity exercise?PossiblyCreatine occurs naturally in meat & fishCreatine phosphate is used by the muscles to generate energy for 1-10 seconds of intense work

Is fat-loading a valid dietary recommendation to enhance stamina?No.Yes, hard training helps your muscles adapt to greater fat burning.Eating excess dietary fat does not enhance endurance.Exhaustion correlates with CHO depletion

Too Good to Be True?Is the research cited from professionally respected journals?Are claims based on research done on athletes, not rats or sick people?Are the claims valid but taken out of context?Are claims based solely on anecdotes or testimonials?Is there an authorized endorsement from a prestigious university or medical center?

The BEST Energy EnhancersWithout a doubt, a proper sports diet with adequate fluids and CHOs is the best investment in top performanceYour dietary goals are to prevent dehydration and maintain normal blood sugar

The BEST Energy EnhancersBe well fueled every day so you can train at your best (3-5g CHO/lb/day)Stay hydrated & drink extra before and after exercise Consume CHO & fluid during exercise lasting longer than 60-90 minutes Reload CHOs after exhaustive exerciseREST so muscles can refuel and recover

**Carbs to Go and Keep Going - how to make the most of this powerful energy source

Protein to Promote Training - find out the facts and fallacies about high-protein foods

Time-Out for a Drink great ways to keep hydrated and energized

Nutrition Before and During Exercise - what and when to eat and drink for peak performance

Nutrition for Recovery - foods and fluids to refuel your engineSupplemental Strategies - tips to help you supplement smart*Without question, CHOs are the best choices for fueling your muscles and promoting good health.

The purpose of this section is to eliminate confusion so you can make choices that best promote your health, desired weight, and performance.*When glucose is broken down anaerobically, muscle glycogen is used 18-19 times faster than when glucose is broken down aerobically.

It takes 30-60 minutes for fat to be available as fuel to the muscles as free fatty acids. Fat can only be used as fuel up to 60% of maximum intensity.*Training glycogen depletion can be prevented by a CHO-rich diet and periodic rest days to give the muscles time to rebuild their stores.

60-70% cho

Complex CHOs may result in significantly greater muscle glycogen synthesis than simple CHOs (22mmol/kg for starch and 8mmol/kg for glucose)

Costill DL, Sherman WM, Fink WJ, Witten MW, Miller JM. The role of dietary carbohydrates in muscle glycogen resynthesis after strenuous running. American Journal of Clinical Nutrition. 1981;34:1831-1836.

Complex CHOs are more nutrient dense than simple chos more V-B, fiber, iron*Simplest sugars: all others are composed of a combination of 2 or more of these monosaccharides.

Single and double sugar molecules

*Glucose = dextrose

All disaccharides are converted into glucose molecules before entering the bloodstream to provide fuel for the body.

A third type of sugar that has entered the sports market is the glucose polymer.

Polymers are chains of about 5 glucose molecules.

Sports drinks sweetened with polymers can provide more energy value with less sweetness than regular sugar provides.

*Often added to sports drinks*Fruits and Vegetables contain mixtures of different types of sugars. All sugars are converted into glucose before being used for energy.*Although natural sugars may have a bit more nutritional value than refined white sugar, sugars are insignificant sources of vitamins or minerals. The exception would be molasses in large amounts.*Take longer to break down and use more energy to break down*In contrast to corn and other vegetables, fruits tend to convert starches into sugars as they ripen.*Glycogen is readily available for energy during exercise*The Glycemic Index was originally designed to help people with diabetes closely control their blood sugars.Bec. People w/ diabetes tend to eat foods in meal combinations that buffer the individual glycemic responses, the glycemic index becomes less predictive for them.

ATHLETES, however, tend to eat a singular food for a sports snack and can perhaps gain greater benefit from this ranking system that determines whether you should eat a food before, during, or after exercise.

*The Glycemic Index was originally designed to help people with diabetes closely control their blood sugars.Bec. People w/ diabetes tend to eat foods in meal combinations that buffer the individual glycemic responses, the glycemic index becomes less predictive for them.

ATHLETES, however, tend to eat a singular food for a sports snack and can perhaps gain greater benefit from this ranking system that determines whether you should eat a food before, during, or after exercise.*These limited CHO stores influence how long you can enjoy exercising.

When your glycogen stores get too low, you hit the wall you feel overwhelmingly fatigued and yearn to quit.

STORED FAT:The average, lean 150-pound man has 60,000-100,000 calories of stored fat.Enough to run hundreds of miles!Fat cannot be used exclusively as fuel for endurance athletesMuscles require a minimum amount of CHOs to function wellCHO ARE A LIMITING FACTOR FOR ENDURANCE ATHLETES!!

*Biochemical changes that occur during training influence the amount of glycogen you can store in your muscles.

This enhances endurance capacity and is one reason why a novice runner cant just carbo-load and run a top-quality marathon.*Endurance CyclistsAte food 1 hr before exercising to exhaustion.0.5 g of CHO per pound of body weight (about 70 grams or 280 calories)Of either: Lentils: a low (GI) food: GI=29 Baked potato: GI=85 Sugar water: GI=100 Plain water: GI=0

The study only included 7 subjects so results are limited. However, it is interesting to note these points:1. Every subject did better with the low-glycemic lentil meal as compared with the high-glycemic potato meal and exercised about 20 minutes longer (times varied: 6sec-52min)2. 5/7 subjects did better with about 280 calories of high glycemic glucose as compared to zero calories of plain water by about 9 minutes (range 5-20 minutes). Two subjects did worse with glucose by about 13.5 minutes.3. Four subjects did worse (3-46 minutes) with the high-glycemic potato compared to high-glycemic glucose

MESSAGE: WHAT YOU EAT BEFORE YOU EXERCISE CAN AFFECT YOUR PERFORMANCE!*Whereas depleted muscle glycogen causes athletes to hit the wall:Depleted liver glycogen causes them to bonk or crashLiver glycogen is fed into the bloodstream to maintain a normal blood sugar level essential for brain food

Despite adequate muscle glycogen, an athlete may feel:UncoordinatedLight-headedBEC. LIVER IS RELEASING INADEQUATEUnable to concentrateSUGAR INTO THE BLOODSTREAMWeak

You know that MUSCLES AND BRAIN REQUIRE GLUCOSE for energyAlthough muscles can store glucose and burn fatThe BRAIN DOES NEITHER

This means that food must be consumed close enough to strenuous events to supply sugar to the blood, or the brain will not function optimally.

Athletes with low blood sugar tend to perform poorly because the poorly fueled brain limits muscular function and mental drive.

*John could have prevented this needless fatigue by eating some oatmeal, cereal, or other CHO at breakfast to refuel his liver glycogen stores. Athletic success depends on both well-fueled muscles and a well-fueled mind.*Need 2 days of rest*CHOs are important for not only endurance athletes but also those who train hard day after day and want to maintain high energy. If you eat a low-carbohydrate diet, your muscles will feel chronically fatigued. Youll train, but not at your best.

This figure illustrates the glycogen depletion that can occur when athletes eat an inadequate amount of CHOs and still try to exercise hard day after day.

On three consecutive days, the subjects in this study ran hard for 10 miles (at a pace of 6-8 minutes per mile*Pat, former compulsive runner, learned the importance of rest days and adequate CHOs through a sports nutrition experiment. She insisted on training every day to get in shape for the Boston Marathon.

She varied her training and recovery diet to determine whether her running improved with running less and eating better.

Pat concluded: that a rest day for refueling after a hard workout was a worthwhile investment in high-quality training. focused on quality rather than quantity

Improved: her running her mentaloutlook and enthusiasm for her sport ran a PR for the marathon - cutting 8 min. off her time*These same athletes often hope that vitamin supps, special sports foods, and other pills and potions will boost their energy. all they really need to perform better is less exercise.

**If you need to overeat , choose carbs over fats. 1. Youll fuel your muscles better 2. The next day youll have a high-energy workout with well carbo-loaded muscles.

Remember, excess calories leads to weight gain. When your glycogen stores are filled, the excess calories will get stored as body fat.**All too often athletes think they eat a CHO-rich diet when in reality they dont.

For instance, (read slide)

See Handout: CHOs in commonly eaten foods***Traditionally, athletes devoured plates of beef, eggs, tuna, chicken and other protein-rich foods.

The theory was if they ate a lot of protein they would build a lot of muscle.

But, extra protein does not build muscle bulk; exercise does. Strength training, resistance training, weight lifting

REMEMBER: everybody needs CHOs for energy!!

The BEST SPORTS DIET contains ADEQUATE, but not excess, protein to *Excess protein is burned for E or stored as glycogen or fat

Humans do not store excess protein as protein, thus, WE NEED TO CONSUME PRO DAILY especially important for athletes on calorie restrictive diets*People with higher protein needs: endurance athletes and others doing intense exercise: about 5-10% of E can come from PRO during endurance exercise, particularly if glycogen stores are depleted

Dieters consuming too few calories: the PRO is burned for E instead of to build and repair muscles

Untrained people starting an exercise program: extra PRO is needed to build muscle

Growing teenage adults: they need enough PRO for both growth and sports.*Other research by Lemon shows that there is no additional benefit for diets exceeding 0.9g or protein / per pound / per day.****Use meat as the accompaniment to a meal add a little extra-lean hamburger to spaghetti sauce stir fry a small piece of steak with a lot of vegetables *A high PRO diet may hurt ones athletic performanceIncreased urination: bec. PRO breaks down into UREA (a waste product eliminated in the urine)Eat smaller portions of meat (beef, lamb, pork,) High FAT: juicy steaks, bacon pepperoni pizza: reduce sat fats for your hearts sake and your performance

TRY: dinner plate, 1/3 meat and fill the rest with vegetables and grains. + milk*Exercise, not PRO, is the key to developing bigger muscles1. In theory, if you want to gain 1 lb. Of muscle per wk2. You need only 14 extra grams of PRO/day3. The amount in 2 oz. Of meat (one forkful)

Beware of extra fat1. Remember, animal PROs tend to have high amounts of fat2. Excess calories from fat will most likely be stored at body fat, not as bulging biceps

Expensive muscle-building supplements are not the answer1. Costly2. Less nutrients than food equivalent3. Real food provides a good balance of all amino acids

REAL FOOD along with regular exercise, can you help you achieve your athletic goals

**To date, there is no scientific evidence that individual amino acids have a bodybuilding effect.

Your body needs ALL the AAs to make new muscles**Do Any of YOU have a magic meal or magic food?

The ingredients for the best pretraining or precompetition meal include both physiological and psychological factors:

An elite marathon runner: eats two slices of plain bread an hour prior to his run absorbs stomach juices and settles the stomach

Another may avoid any food within 4 hours of training/competing horrible stomach crampsCompetitive cyclist: MUST eat cereal (raisin bran w/ banana)7th grade figure skater: banana before practice, nothing before competition (so nervous, cant keep anything down)

PRE-EXERCISE MEAL vary from person to person and from sport to sport, with no single right or wrong choice.

Each athlete has to learn through TRIAL and ERROR*Athletes in running sports, where the body moves up and down, tend to experience more digestive problems than those in sports where the stomach is relatively stable.

Jostling seems to be a risk factor for abdominal distress; food eaten too close to exercise time can often talk back.

Compare biking to running

*Type of sport: stable position vs. jostling of running movements

Training status: untrained report more GI problems than well-trained

Age: More GI problems in younger athletes1. Younger may be less trained2. Younger may have less nutrition knowledge and experience w/ precomp. Eating

Gender: Women report more GI problems (particularly around their menstrual period hormonal shifts contribute to looser bowel movements

Emotional and mental stress: food may feel like it lingers longer and sits heavier

Exercise intensity: low intensity exercise combined w/ digestion may be okhigh intensity ex. Shifts blood flow from stomach to the working musclesmay lead to GI complaints

Precompetition food intake: high PRO and/or FAT may lead to GI distress

Food taken during exercise

Fiber: High fiber diets tend to intensify GI complaints

Caffeine & concentrated sugar solutions:

Level of hydration: dehydration enhances the risk of intestinal problems* practice drinking different fluids to decide which works best for you

Hormonal changes during exercise: 1. The digestive process is under hormonal control2. Exercise stimulates changes in these hormones3. FYI: post marathon levels of GI hormones increase 2-5 times resting levels4. These hormonal changes can result in food traveling faster through the digestive system*Prevent hypoglycemia (low blood sugar)Light-headednessNeedless fatigueBlurred visionIndecisivenessSettle stomach, abate hunger (absorb some gastric juices)Fuel musclesPacify mind with the knowledge that your body is well fueled

*Every day, eat adequate high-CHO meals to fuel and refuel your muscles so theyll be ready for action1. Snacks eaten w/in 1 hr before exercise primarily keep you from feeling hungry and maintain your blood sugar2. They dont significantly replenish muscle glycogen stores3. The best REFUELING occurs within 1 hr. post-exercise

If exercising more than 60 minutes:Choose CHOs w/ a moderate-low glycemic effectYogurt, bananas, oatmeal, bean soup, lentils, apples Eaten 1 hr priorA. Will be digested enough to be burned for fuelB. Will continue to provide substantial energy during the long workout

If exercising less than an hour:Snack on foods that settle comfortably and digest easilyEX. Bread, english muffin, bagel, crackers, pasta (some popular high cho, low fat choices)

*Limit high-fat proteins1. Cheese, steak, hamburgers, and peanut butter take longer to empty from the stomach because fat delays gastric emptying2. May contribute to sluggishness, if not nausea

Be cautious with sugary foods such as soft drinks, jelly beans, lots of maple syrup or foods with a high glycemic effect (potatoes, honey, corn flakes, rice)experiment: everyone is different

Allow adequate time for food to digestRemember: high calorie meals take longer to leave the stomach than do lighter snacksGeneral RULE: Allow the following for food to digest 1. Large meal 3-4 hours2. Smaller meal: 2-3 hours3. Blended or liquid meal: 1-2 hours4. Small snack: less than 1 hour

Allow more digestion time before intense exercise than before low-level activityYour muscles require more blood during intense exercise than when at rest, so your stomach may get only 20% of its normal blood flow during a hard workout.this slows the digestive processany food in the stomach jostles around and may cause discomfort/nausea/regurgitationModerate intensity: blood flow to stomach is 60-70% of normal you can still digest food*Finicky stomach? Experiment with liquified meals1. Liquid foods tend to leave the stomach faster than solid foods2. A study: in 1987a. 450 calorie meal of steak, peas and buttered bread remained in the stomach for 6 hoursb. Liquified version of same meal emptied sooner: 4 hours

Jitters before event? Eat well the day beforeExample: have an extra large bedtime snack

Magic food? Be sure to pack it!also pack any tried and true favorites just in case of an emergency

Always eat familiar foods before a competitionDont try anything new!!

Drink plenty of fluids1. Drink an extra 4-8 glasses of fluid the day before, so that you overhydrate (should have to urinate frequently)2. Drink at least 2-3 glasses of water up to 2hours before the event3. Drink another 1-3 glasses 5-10 minutes before the start

**Eat familiar foods

If you want a bigger meal get up earlier and eat by 5:00 or 6:00*Familiar breakfast by 7:00 A.M.1. Allow 3 hours for food to digest2. This meal prevents the fatigue that results from low blood sugar

If your body cannot handle any breakfast, eat a late snack before going to bed the night before. This will help boost liver glycogen stores and prevent low blood sugar the next morning*Options A & B:1. Allowing 4 hours for digestion time

Drink extra fluids up to noontime**REST: allow your muscles the chance to replace depleted glycogen stores

DAY OF;eat breakfast WHAT YOU CAN TOLERATE; whatever you have before exercising

*Some athletes prefer liquid meals bec. They empty fro the stomach more quickly than solid foods do.**Many athletes take special care to fuel up before they exercise.

Some run on fumes bec. They are afraid that pre-exercise food will result in an:upset stomachdiarrheasluggish performance

Yes, wrong foods can cause a problem!

Most likely, lack of food is the culprit!

Research shows good results with the following:1-hr before moderately hard exercise0.5g of CHO/lb of body weight = 2 calories/lb

4-hrs before moderately hard exercise2g of CHO/lb of body weight = 8 calories/lb

RESEARCH SHOWS:1. Cyclists biked moderately hard for 90 min.- performed an intense time trial- 12.5% faster w/ .5g CHO per lb of body weight

2. Cyclists who ate 1,200 calories of CHOs (2 gCHO/lb)- 4 hrs prior to an ex test- biked 15% stronger during the last 45 minutes* the CHOs they ate before they exercised supplied extra fuel for the end of the workout, when their glycogen stores were low.

*T h e **Avoid sugar substitutes: may lead to diarrhea (I.e., sugarfree gums)

****This is equivalent to:a small bowl of cereal w/ a bananabig stack of pancakes

Low range = 1 hour before exHigh range = 4 hours before ex*Although hard training builds you up, it also tears you down, and you need time to heal any damage that occurred during training and to completely refuel with carbohydrates.

Some exercise scientists recommend: 30% of normal doing very little exercise the last 7-10 days before the event other than some short, intense speed intervals to keep you sharp

*If you carbo load on too much white bread, pasta, rice and other refined products, youre likely to get constipated, particularly if you are doing less training.*This reduces your risk of becoming dehydrated*As part of your training, you should have practiced eating before races to learn which foods in what amounts work best for you.

Dont try any new foods*Ideally, during endurance exercise that lasts for more than 60-90 minutes, you should try to keep your body in normal balance by consuming enough fluid to match sweat losses and enough CHO to provide E and help maintain blood sugar.*PER HOUR

0.5g CHO/ lb of body weightExample, 150 lb individual:75 g of CHO300 calories

*Your body doesnt care if you ingest solid or liquid CHO both are equally effective (mason, mcconell, and hargreaves, 1993. MSSE 25 (8): 966-969)

Experiment to see what works best for you

Generally, runners prefer liquids cyclists eat both liquids and solidsP

Practice eating during training: figure out what works and what doesnt workexperiment w/ several different foods

*Convenient: for todays eat and run society, great for busy people who seek a hassle free and somewhat nutritious snack

Portable: compact, lightweight, non-perishable, try granola and breakfast bars (less expensive)

Promote pre-exercise eating: a great way to boost stamina and endurancecontrasts the dont eat before you exercise myth

Most claim to be highly digestible: drink plenty of water !!

Some are fat-free or very low in fat

Some boast about a higher fat content: this supposedly promotes greater fat burning to help you los body fat and exercise longer before you hit the wall TO DATE: no professional research to support

Expensive: try granola bars, breakfast bars, fig newtons, graham crackers, raisins**most players dont even think about what they will be eating during and between games. They just eat whatever is around hot dogs, doughnuts, chips, or nothing*Drink warm liquids in the morning: to encourage a bowel movement

*The culprit was CHEWING GUM!!! Sugar-free chewing gum contains Sorbitol, a type of sugar that can cause GI problems if taken in excess.

Sometimes, one never figures out why.

Maybe, exercising too much, too intense.

Dont figure it out? See a physician just in case there is a medical problem present.

*Always exercise after eating, when your blood sugar is on the rise.Do not start to exercise w/ low blood sugarEat a snack first

Always carry sugar in some form with you hard candy & glucose tablets are handy and not messyalso carry change for a vending machine and payphone

Exercise with someone who knows you have diabetes and is aware of the signs of hypoglycemia(confusion, weakness, unconsciousness, convulsions). If your blood sugar plummets, you may stagger and fall; you want your companion to be aware of whats happening. (some people w/ diabetes have been misdiagnosed as drunks)

Most often, you should not change your insulin dose for training but should eat more food

*To best determine your food and insulin needs, you should Monitor blood glucose during training (I.e., between quarters of a football game or between laps of swimming). You may also need to reestablish these needs when the weather changes from hot to cold.

6. If participating in a one shot bout of high activity Last minute basketball game?Eat food beforeMay want to reduce your insulin Through experience, youll learn about your body and what strategy works best for you

A person with diabetes has an impaired ability to store and mobilize carbohydrates in the right amounts at the right times so, you should not try to carbo load. Do not try to carbo-loadInstead plan to eat extra calories during exercise

During long-term exercise, replace glucose supplies regularlywhen swimming, you may want to pop out of the pool after 50 laps to drink a small carton of OJmarathon, eat sugar or snacks along the run

*9. On a long day trip (hiking, cycling).Eat 6 small meals (CHO & PRO)Be overprepared w/ extra food (dont share, or bring plenty for extra and sharing)

Drink plenty of fluids before and during exercise to prevent yourself from becoming dehydrated.

11. Because exercise has a lingering effect, you should Eat more than usual after exercising. Otherwise, you may become hypoglycemic that night or even the next day.

*Other competitive athletes have expressed similar concerns: Football players & two-a-daysBodybuilders & extra PRO for muscle repairTennis players & the next days matchEveryone wants to get through training and competition seasons1. Without deteriorating2. Without experiencing chronic fatigue

REMEMBER: WHAT YOU EAT AFTER A HARD WORKOUT OF COMPETITION DOES AFFECT YOUR RECOVERY.

FOR THE SERIOUS ATHLETE, FOODS EATEN AFTER EXERCISE REQUIRE THE SAME CAREFUL SELECTIONS AS THE MEAL BEFORE EXERCISE.

*Athletes can become chronically fatigued for a variety of reasons including:1. Excessive training2. Inadequate rest3. Improper nutrition

If you have a strenuous and prolonged training schedule in addition to other commitments and responsibilities, you may find yourself with too little time for proper eating and sleeping*Rather than getting to the point of chronic fatigue, you should take steps to prevent it.

Minimize stress & disruptive activities that might drain your physical and mental energy reserves

*After you finish a hard workout, your top priority should be to replace fluids you lost by sweating so that your body can get back into water balance.

The best choices for replacing sweat losses include one or more of the following*To determine how much fluid to replace, you need to know how much water you lose during a strenuous event.

*Your body will naturally want this amount, if not more.

If youve been exercising so hard that you have concerns about replacing depleted glycogen stores, the chances are good that you are very hungry for lots more calories!

You can eat more than the recommended amount, but extra CHOs will not hasten the recovery process.*Liquids and solid foods will refuel your muscles equally well

Foods with a moderate high glycemic effect will provide the quickest replenishment

Most fitness enthusiasts can recover at their own pace bec. They dont deplete themselves of CHOs in their typical 30-45 min workout.

Those athletes who need to be concerned about recovery CHOs:1. Endurance athletes2. Exhaustive daily training3. Repeated and closely scheduled competitions*Some PRO can enhance glycogen replacement in the initial hours after hard exercise.

PRO (like CHO) stimulates the action of insulin a hormone that transports glucose from the blood into the muscles.*PRO, in addition to CHO, helps to optimize glycogen recovery.

This study shows how the right balance of CHOs and PRO enhanced the recovery of nine male cyclists who 1. exercised hard, 2. depleted their glycogen stores, 3. and then ate either a. only PRO, b. only CHOc. PRO + CHO

The results indicate that PRO stimulates the activity of insulin, a hormone that enhances glycogen replacement. FeedingCHO (g)PRO (g)Glycogen stores 4 hrs after exercise mmoles glycogen/g PRO1040+3021120+103311240+142Note: 112g CHO = 448 cals; 40 g PRO = 160 cals

*Sports drinks are needed during exercise, not after

If you need to replace salts, electrolytes in your body you will crave it and can eat pretzels, soup, etc. *In most cases, the typical American diet more than adequately replaces sodium losses.

If you need extra salt, you will crave it!

Extreme circumstances: ultraendurance events that last greater than 4 hours in the heat higher risk of becoming sodium depletedto prevent:be sure to consume salted fluids or foods DURING the event*If an athlete is adamant about exercising, then:please cross-train.

Give the muscles and joints that have working hard a rest, not a break!!*Currently, the message is that one can get the vitamins needed from the foods eaten. No need for supplements.

*Range from simple multivitamin to a complex assortment of wonder pills.*Advertisements claim to help people who are overworked.

Not enough time.

No time to eat

Compensate for fast food diet

A supplement should be supplemented with a well-rounded diet*Many people believe that a vitamin supplement satisfies 100% of their nutritional needs. WRONG!

Yes, they get 100% of their vitamin needs from a pill but, we also need:1. Protein2. Minerals3. Energy4. Fiber5. Phytochemicals*We will look at what is and is not known about nutritional supplements.

Then, you can decide if you should spend more money on fruits and vegetables than on supplements and more time on living a healthier lifestyle byexercising regularlyreducing stresslaughing*Your body cannot manufacture vitamins, which is why you MUST OBTAIN THEM THROUGH YOUR DIET.

To date, 13 vitamins have been discovered, each with a specific function.*Vitamins are catalysts that are needed for metabolic processes to occur

Most athletes consume more calories, and therein more vitamins, than inactive people with smaller appetites.

Deficiencies are more likely to occur in a sedentary person who eats very little, such as an elderly grandparent, as compared to the sports-active person who eats lumberjack portions.*Riboflavin = Vitamin B-12

You can easily get adequate riboflavin in a breakfast of cereal with milk!**Most people have enough vitamin C stored in their liver to last 6 weeks*Restricting Calories (